How many calories are in okra?

Raw okra is 33 calories per 100g, so a cup is 33 calories and eight pods weighing 95g come to 31. That is a shade under broccoli at 34 calories per 100g and well under green beans at 40.

Is okra keto-friendly?

Yes, comfortably. Fiber takes 3.2g off 7.5g of carbohydrate, leaving 4.3g of net carbs per 100g, so a full cup costs about as much as a few berries. It is one of the few vegetables that thickens a sauce without a starch.

Is okra high in fiber?

For a vegetable this light, yes. 3.2g per 100g beats broccoli's 2.6g and cabbage's 2.5g on the same weight, and a good share of it is the soluble kind, which is the same mucilage people complain about when it goes slimy.

What nutrients does okra have?

23mg of vitamin C and 36mcg of vitamin A per 100g, plus 82mg of calcium, which is high for something that is not a leafy green: spinach carries 99mg per 100g. Potassium comes in at 299mg per 100g.

How do you stop okra being slimy?

Keep it dry and keep it hot. Cut the pods just before cooking, leave them whole if you can, and sear rather than stew. Acid helps too, which is why so many okra dishes carry tomato or lemon. None of this changes the 33 calories per 100g.

Does cooking okra change the calories?

Boiling adds water, so the same weight of cooked okra carries fewer calories than raw. Frying is the change that matters: the pods are porous and soak up oil, and breaded fried okra can land several times above the 33 calories per 100g the raw pods start at.

Is okra good for blood sugar?

The okra water and seed extract trials are small and inconsistent, so treat them as unsettled. The food itself is not in doubt: 4.3g of net carbs and 3.2g of fiber per 100g is a low load however you cook it.

Okra vs green beans: which is better?

Okra is lighter, 33 calories per 100g against green beans at 40, and carries slightly more fiber, 3.2g per 100g against 3g. Okra also brings 82mg of calcium per 100g where green beans give 40mg. Green beans keep their texture better in a long cook.

How do you pick good okra?

Small pods, under about four inches, with skin that still has a little fuzz and a tip that snaps rather than bends. Big pods go woody. It keeps three or four days in the fridge unwashed, and it bruises where it touches, so store it loose.

All Foods

Calories in Okra

USDA Verified · FDC 169260 · Sep 2026

33 calories

per 1 cup (100g)

1.9g

Protein

7.5g

Carbs

0.2g

Fat

3.2g

Fiber

Per 100g raw

Log Okra in one photo

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