Also known as Lady's Fingers, this highly nutritious vegetable is eaten while the pod is green, tender and immature. When cooked, it can sometimes get a slimy texture that's great for thickening soups and stews. A downhome favorite, okra is often cooked with gumbo or as part of a healthy stir fry. With only a 30 calories per serving, these bad boys are a dieters dream!

Selection Process

When picking out Okra, look for pods that have a rich green color and a firm appearance. Avoid ones that are discolored on which contain soft spots. You can keep okra in refrigerator for up to a week to ensure freshness.

Nutrition Facts

Serving Size: 1 cup (100.0 g)

Amount Per Serving

Calories: 33.0

% Daily Value*

Total fat 0.2g 0.3%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 7.0mg 0.0%

Total Carbs 7.5g 2.5%

Dietary Fiber 3.2g 12.8%

Sugars 1.5g

Alcohol 0.0g

Protein 1.9g

Vitamin A 14.3% Vitamin C 38.3%
Calcium 8.2% Iron 3.4%
Vitamin D 0.0% Vitamin E 0.9%
Vitamin K 39.1% Thiamin 13.3%
Riboflavin 3.5% Niacin 5.0%
Vitamin B-6 10.8% Folate 15.0%
Vitamin B-12 0.0% Panto. acid 2.5%
Phosphorus 6.1% Magnesium 14.3%
Zinc 3.9% Selenium 1.0%
Copper 5.5% Manganese 39.4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.