Okra, raw

1 cup (100 g): 33 kcal, 1.9 g protein, 7.5 g carbohydrate and 0.2 g fat.

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Nutrition Facts

Serving size1 cup (100 g)

Amount per serving

Calories35

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 7g	3%
Dietary Fiber 3g	11%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 2g	4%
Vitamin D 0mcg	0%
Calcium 80mg	6%
Iron 0.6mg	4%
Potassium 300mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (100 g) gives you

High in Manganese (34% DV), Vitamin C (26% DV), Vitamin K (26% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

20% protein · 76% carbohydrate · 4% fat

Protein: 2 g 20%
Carbs: 7 g 76%
Fat: 0 g 4%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 92% of foods
Protein: more than 23% of foods
Total fat: less than 88% of foods
Carbohydrate: more than 50% of foods
Dietary fiber: more than 81% of foods
Total sugars: less than 50% of foods
Sodium: less than 85% of foods

All nutrients (58)

Amounts for 1 cup (100 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	33 kcal	33 kcal
Protein	1.93 g	1.93 g	4%
Carbohydrate	7.45 g	7.45 g	3%
Dietary fiber	3.2 g	3.2 g	11%
Total sugars	1.48 g	1.48 g
Starch	0.34 g	0.34 g
Water	89.6 g	89.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.19 g	0.19 g	0%
Saturated fat	0.026 g	0.026 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.017 g	0.017 g
Polyunsaturated fat	0.027 g	0.027 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	82 mg	82 mg	6%
Iron	0.62 mg	0.62 mg	3%
Magnesium	57 mg	57 mg	14%
Phosphorus	61 mg	61 mg	5%
Potassium	299 mg	299 mg	6%
Sodium	7 mg	7 mg	0%
Zinc	0.58 mg	0.58 mg	5%
Copper	0.109 mg	0.109 mg	12%
Manganese	0.788 mg	0.788 mg	34%
Selenium	0.7 mcg	0.7 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	36 mcg	36 mcg	4%
Vitamin C	23 mg	23 mg	26%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.27 mg	0.27 mg	2%
Vitamin K	31.3 mcg	31.3 mcg	26%
Thiamin (B1)	0.2 mg	0.2 mg	17%
Riboflavin (B2)	0.06 mg	0.06 mg	5%
Niacin (B3)	1 mg	1 mg	6%
Pantothenic acid (B5)	0.245 mg	0.245 mg	5%
Vitamin B6	0.215 mg	0.215 mg	13%
Folate	60 mcg	60 mcg	15%
Vitamin B12	0 mcg	0 mcg	0%
Choline	12.3 mg	12.3 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.017 g	0.017 g
Threonine	0.065 g	0.065 g
Isoleucine	0.069 g	0.069 g
Leucine	0.105 g	0.105 g
Lysine	0.081 g	0.081 g
Methionine	0.021 g	0.021 g
Cystine	0.019 g	0.019 g
Phenylalanine	0.065 g	0.065 g
Tyrosine	0.087 g	0.087 g
Valine	0.091 g	0.091 g
Arginine	0.084 g	0.084 g
Histidine	0.031 g	0.031 g
Alanine	0.073 g	0.073 g
Aspartic acid	0.145 g	0.145 g
Glutamic acid	0.271 g	0.271 g
Glycine	0.044 g	0.044 g
Proline	0.045 g	0.045 g
Serine	0.044 g	0.044 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169260(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.