Nutritional Information for Okra, raw
1.000 cup , 8.000 pods (3" long)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup 100.0 grams |
Max fiber at 25 servings. |
| Protein | 2.00 g |
3.57% |
89% |
| Total lipid (fat) | 0.10 g |
0.33% |
8% |
| Carbohydrate, by difference | 7.03 g |
2.34% |
59% |
| Energy (Calories) | 31.00 kcal |
1.55% |
39% |
| Fiber, total dietary | 3.20 g |
8.42% |
211% |
| Calcium, Ca | 81.00 mg |
8.1% |
203% |
| Iron, Fe | 0.80 mg |
10% |
250% |
| Magnesium, Mg | 57.00 mg |
14.25% |
356% |
| Phosphorus, P | 63.00 mg |
9% |
225% |
| Potassium, K | 303.00 mg |
6.45% |
161% |
| Sodium, Na | 8.00 mg |
0.53% |
13% |
| Zinc, Zn | 0.60 mg |
5.45% |
136% |
| Manganese, Mn | 0.99 mg |
43.04% |
1076% |
| Selenium, Se | 0.70 mcg |
1.27% |
32% |
| Vitamin A, IU | 375.00 IU |
12.5% |
313% |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
2.4% |
60% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 21.10 mg |
23.44% |
586% |
| Thiamin | 0.20 mg |
16.67% |
417% |
| Riboflavin | 0.06 mg |
4.62% |
115% |
| Niacin | 1.00 mg |
6.25% |
156% |
| Pantothenic acid | 0.25 mg |
5% |
125% |
| Vitamin B-6 | 0.22 mg |
16.92% |
423% |
| Folate, total | 88.00 mcg |
22% |
550% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 12.30 mg |
2.24% |
56% |
| Vitamin K (phylloquinone) | 53.00 mcg |
44.17% |
1104% |
| Omega 6 | 0.03 g |
0.19% |
5% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.70 g |
|
|
| Starch | 0.34 g |
|
|
| Sucrose | 0.40 g |
|
|
| Glucose (dextrose) | 0.13 g |
|
|
| Fructose | 0.21 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 90.17 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 129.00 kJ |
|
|
| Sugars, total | 1.20 g |
|
|
| Copper, Cu | 0.09 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 19.00 mcg_RAE |
|
|
| Carotene, beta | 225.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 516.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 88.00 mcg |
|
|
| Folate, DFE | 88.00 mcg_DFE |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.07 g |
|
|
| Isoleucine | 0.07 g |
|
|
| Leucine | 0.11 g |
|
|
| Lysine | 0.08 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.07 g |
|
|
| Tyrosine | 0.09 g |
|
|
| Valine | 0.09 g |
|
|
| Arginine | 0.08 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.07 g |
|
|
| Aspartic acid | 0.15 g |
|
|
| Glutamic acid | 0.27 g |
|
|
| Glycine | 0.04 g |
|
|
| Proline | 0.05 g |
|
|
| Serine | 0.04 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.03 g |
|
|
| Phytosterols | 24.00 mg |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 8.000 pods (3" long) 95.0 grams |
Max fiber at 26 servings. |
| Protein | 1.90 g |
3.39% |
89% |
| Total lipid (fat) | 0.10 g |
0.33% |
9% |
| Carbohydrate, by difference | 6.68 g |
2.23% |
59% |
| Energy (Calories) | 29.45 kcal |
1.47% |
39% |
| Fiber, total dietary | 3.04 g |
8% |
211% |
| Calcium, Ca | 76.95 mg |
7.7% |
203% |
| Iron, Fe | 0.76 mg |
9.5% |
250% |
| Magnesium, Mg | 54.15 mg |
13.54% |
356% |
| Phosphorus, P | 59.85 mg |
8.55% |
225% |
| Potassium, K | 287.85 mg |
6.12% |
161% |
| Sodium, Na | 7.60 mg |
0.51% |
13% |
| Zinc, Zn | 0.57 mg |
5.18% |
136% |
| Manganese, Mn | 0.94 mg |
40.87% |
1076% |
| Selenium, Se | 0.67 mcg |
1.22% |
32% |
| Vitamin A, IU | 356.25 IU |
11.88% |
313% |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
2.27% |
60% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 20.05 mg |
22.28% |
586% |
| Thiamin | 0.19 mg |
15.83% |
417% |
| Riboflavin | 0.06 mg |
4.62% |
121% |
| Niacin | 0.95 mg |
5.94% |
156% |
| Pantothenic acid | 0.23 mg |
4.6% |
121% |
| Vitamin B-6 | 0.20 mg |
15.38% |
405% |
| Folate, total | 83.60 mcg |
20.9% |
550% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 11.69 mg |
2.13% |
56% |
| Vitamin K (phylloquinone) | 50.35 mcg |
41.96% |
1104% |
| Omega 6 | 0.02 g |
0.13% |
3% |
| Omega 3 | 0.00 g |
0% |
0% |
| Ash | 0.67 g |
|
|
| Starch | 0.32 g |
|
|
| Sucrose | 0.38 g |
|
|
| Glucose (dextrose) | 0.12 g |
|
|
| Fructose | 0.20 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 85.66 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 122.55 kJ |
|
|
| Sugars, total | 1.14 g |
|
|
| Copper, Cu | 0.09 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 18.05 mcg_RAE |
|
|
| Carotene, beta | 213.75 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 490.20 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 83.60 mcg |
|
|
| Folate, DFE | 83.60 mcg_DFE |
|
|
| Tryptophan | 0.02 g |
|
|
| Threonine | 0.06 g |
|
|
| Isoleucine | 0.07 g |
|
|
| Leucine | 0.10 g |
|
|
| Lysine | 0.08 g |
|
|
| Methionine | 0.02 g |
|
|
| Cystine | 0.02 g |
|
|
| Phenylalanine | 0.06 g |
|
|
| Tyrosine | 0.08 g |
|
|
| Valine | 0.09 g |
|
|
| Arginine | 0.08 g |
|
|
| Histidine | 0.03 g |
|
|
| Alanine | 0.07 g |
|
|
| Aspartic acid | 0.14 g |
|
|
| Glutamic acid | 0.26 g |
|
|
| Glycine | 0.04 g |
|
|
| Proline | 0.04 g |
|
|
| Serine | 0.04 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.02 g |
|
|
| Phytosterols | 22.80 mg |
|
|
| Fatty acids, total monounsaturated | 0.02 g |
|
|
| Fatty acids, total polyunsaturated | 0.03 g |
|
|