Okra: Calories, Nutrition Facts, and Health Benefits (2026)

Okra contains 33 calories per 1 cup (100 g), providing 3.2 g of fiber and 23 mg of vitamin C, which is 26% of the daily value. It also offers 299 mg of potassium and has a low glycemic index of about 15.

This page provides an overview of okra's nutritional profile, focusing on its benefits and how it fits into various dietary goals. It includes detailed nutrition facts, its impact on blood sugar levels, and comparisons with other vegetables.

Okra Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for okra per 1 cup (100 g), highlighting its key nutrients.

Values are for 1 cup (100 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	33	33	2%
Protein	1.9 g	1.9 g	4%
Carbohydrates	7.5 g	7.5 g	3%
Fiber	3.2 g	3.2 g	11%
Sugar	1.5 g	1.5 g	-
Fat	0.2 g	0.2 g	0%
Vitamin C	23.0 mg	23.0 mg	26%
Potassium	299 mg	299 mg	6%
Vitamin K	31.3 mcg	31.3 mcg	26%
Folate	60 mcg	60 mcg	15%
Magnesium	57 mg	57 mg	14%

About 76% of okra calories come from carbohydrates, 19% from protein and 4% from fat.

Okra by Health Goal

Here, we assess how okra rates against common dietary goals, providing insights into its health benefits.

Goal	Rating	Why
Weight loss	Excellent	33 calories per serving with 3.2 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 2 per serving
Immunity	Good	Provides 23 mg vitamin C (26% DV)
Digestion	Good	3.2 g fiber per serving supports regularity
Heart health	Good	Potassium (299 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.9 g); best as a vitamin-rich choice, not a protein source

Okra and Blood Sugar

Glycemic index: 15. Glycemic load: 2 per serving.

Okra has a glycemic index of about 15 and a glycemic load of around 2 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Okra Compares to Other Vegetables

The comparison table below illustrates how okra stacks up against other vegetables in terms of nutrition.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Okra	33	1.5	3.2	23.0
Green Beans	31	3.3	2.7	12.2
Eggplant	25	3.5	3.0	2.2
Asparagus	20	1.9	2.1	5.6

Okra Myths, Checked

Okra is always slimy , Misleading. High-heat roasting or adding acid reduces the mucilage that causes sliminess.

Okra has no nutrients , False. One cup has fiber, vitamin C, vitamin K and folate.

How to Track Okra

Vegetable portions and cooking method both change the numbers, so the same okra can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log okra accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of okra?

One cup of okra contains 33 calories, making it a low-calorie vegetable option suitable for various diets.

Is okra good for weight loss?

Okra can be beneficial for weight loss due to its low calorie content and high fiber, which promotes satiety.

Can people with diabetes eat okra?

People with diabetes can eat okra, as it has a low glycemic index of about 15, which helps manage blood sugar levels.

How much fiber is in okra?

Okra provides 3.2 g of fiber per cup, contributing to digestive health and promoting feelings of fullness.

Is okra high in sugar?

Okra is low in sugar, with only 1.5 g per cup, making it a suitable choice for those monitoring their sugar intake.

How do you cook okra without it being slimy?

To cook okra without it becoming slimy, try roasting or grilling it, as these methods reduce its mucilaginous texture.

Key Takeaways

• Okra has 33 calories per cup (100 g).
• It contains 3.2 g of fiber, aiding digestion.
• Okra provides 23 mg of vitamin C, 26% of the daily value.
• The glycemic index of okra is about 15.
• It has only 1.5 g of sugar per cup.
• Okra is low in fat, with just 0.2 g per serving.