Okra Nutrition Benefits and Facts

Nutritional summary

Okra pods are a source of both soluble and insoluble dietary fibre, which are essential for digestive health and have the potential to help manage serum cholesterol levels .
The vegetable contains a diverse profile of minerals and vitamins, including calcium, potassium, and vitamin K, alongside various bioactive phytochemicals like flavonoids and phenolics .
Systematic reviews of human trials indicate that while okra is a nutrient-dense vegetable, its consumption does not appear to significantly impact body weight, body mass index (BMI), or insulin resistance levels .
The seeds and leaves of the plant are notably concentrated in nutrients; the seeds contain higher levels of protein and oils, while the leaves often have a higher mineral and fibre content than the pods themselves .

Interesting fact

Okra is a member of the mallow family, making it a close botanical relative to cotton, hibiscus, and cocoa.

Standout nutrients

SUPER

SOURCE

Folate

ELITE

SOURCE

Magnesium

ELITE

SOURCE

Manganese

ACE

SOURCE

Calcium

kcal per 100g

Protein2.40g

Fat0.55g

Carbs0.51g

Fiber4.00g

Sugar2.50g

Fat breakdown

Polyunsat0.16g

Monounsat0.06g

Saturated0.16g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Okra is drought-tolerant and requires relatively low inputs compared to other summer vegetables.

Confidencemedium

Storage

Refrigerate

2–3 days

Store in a paper bag to prevent moisture buildup and sliminess.

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

The Impact of Okra (Abelmoschus esculentus) Supplementation on Diabetes and Obesity Biomarkers in Type 2 Diabetes Patients: A Systematic Review and Meta‐Analysis of Randomized Controlled Trials - PMC

[2]pmc.ncbi.nlm.nih.gov

Okra (Abelmoschus Esculentus) as a Potential Dietary Medicine with Nutraceutical Importance for Sustainable Health Applications - PMC

[3]pmc.ncbi.nlm.nih.gov

Impact of Processing and Preservation Methods and Storage on Total Phenolics, Flavonoids, and Antioxidant Activities of Okra (Abelmoschus esculentus L.) - PMC

[5]pmc.ncbi.nlm.nih.gov

Okra Mucilage as a Multifunctional Fat Replacer in Mozzarella Cheese: A Nutritious and Sustainable Solution for the Food Industry - PMC

[6]pmc.ncbi.nlm.nih.gov

Understanding the traditional values and use of okra among pregnant women in western Ethiopia: a qualitative study - PMC

[7]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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