Okra, raw

8 pods, (3" long) (95 g): 31 kcal, 1.8 g protein, 7.1 g carbohydrate and 0.2 g fat.

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Nutrition Facts

Serving size8 pods, (3" long) (95 g)

Amount per serving

Calories30

% 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 280mg	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 8 pods, (3" long) (95 g) gives you

High in Manganese (33% DV), Vitamin C (24% DV), Vitamin K (25% 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 8 pods, (3" long) (95 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	31.4 kcal	33 kcal
Protein	1.83 g	1.93 g	4%
Carbohydrate	7.08 g	7.45 g	3%
Dietary fiber	3.04 g	3.2 g	11%
Total sugars	1.41 g	1.48 g
Starch	0.323 g	0.34 g
Water	85.1 g	89.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.18 g	0.19 g	0%
Saturated fat	0.025 g	0.026 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.016 g	0.017 g
Polyunsaturated fat	0.026 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	77.9 mg	82 mg	6%
Iron	0.589 mg	0.62 mg	3%
Magnesium	54.1 mg	57 mg	13%
Phosphorus	58 mg	61 mg	5%
Potassium	284 mg	299 mg	6%
Sodium	6.65 mg	7 mg	0%
Zinc	0.551 mg	0.58 mg	5%
Copper	0.104 mg	0.109 mg	12%
Manganese	0.749 mg	0.788 mg	33%
Selenium	0.665 mcg	0.7 mcg	1%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	34.2 mcg	36 mcg	4%
Vitamin C	21.9 mg	23 mg	24%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.257 mg	0.27 mg	2%
Vitamin K	29.7 mcg	31.3 mcg	25%
Thiamin (B1)	0.19 mg	0.2 mg	16%
Riboflavin (B2)	0.057 mg	0.06 mg	4%
Niacin (B3)	0.95 mg	1 mg	6%
Pantothenic acid (B5)	0.233 mg	0.245 mg	5%
Vitamin B6	0.204 mg	0.215 mg	12%
Folate	57 mcg	60 mcg	14%
Vitamin B12	0 mcg	0 mcg	0%
Choline	11.7 mg	12.3 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.016 g	0.017 g
Threonine	0.062 g	0.065 g
Isoleucine	0.066 g	0.069 g
Leucine	0.1 g	0.105 g
Lysine	0.077 g	0.081 g
Methionine	0.02 g	0.021 g
Cystine	0.018 g	0.019 g
Phenylalanine	0.062 g	0.065 g
Tyrosine	0.083 g	0.087 g
Valine	0.086 g	0.091 g
Arginine	0.08 g	0.084 g
Histidine	0.029 g	0.031 g
Alanine	0.069 g	0.073 g
Aspartic acid	0.138 g	0.145 g
Glutamic acid	0.257 g	0.271 g
Glycine	0.042 g	0.044 g
Proline	0.043 g	0.045 g
Serine	0.042 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.