Super source
Fibre
2.67 g · 10% DV target
A warm-season vegetable valued for its unique mucilaginous texture and mild, grassy flavor, okra provides a diverse profile of minerals and protective phytochemicals.
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 .567
The vegetable contains a diverse profile of minerals and vitamins, including calcium, potassium, and vitamin K, alongside various bioactive phytochemicals like flavonoids and phenolics .367
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 .2
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 .67
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
2.67 g · 10% DV target
38.1 μg · 4% DV target
21.1 mg · 23% DV target
0.20 mg · 17% DV target
88.0 μg · 22% DV target
121 mg · 9% DV target
Store in a paper bag to prevent moisture buildup and sliminess.
Okra is drought-tolerant and requires relatively low inputs compared to other summer vegetables.
Okra is a member of the mallow family, making it a close botanical relative to cotton, hibiscus, and cocoa.