If you are looking for a nutritious vegetable that is low in calories but provides fiber, vitamins and important minerals, okra is an excellent choice. Also known as lady's finger or Abelmoschus esculentus, okra is widely eaten in African, Asian, Middle Eastern and Southern American cuisines.
But what exactly are the nutrition facts of okra? How many calories does okra contain? Is okra high in fiber? What vitamins and minerals are found in okra, and are there genuine health benefits to eating it?
This guide answers those questions and separates established nutrition facts from health claims that still need more research.
Okra Nutrition at a Glance
Raw okra is a nutrient-dense vegetable that provides relatively few calories while supplying dietary fiber, vitamin C, vitamin K, folate, potassium, magnesium and other nutrients.
For 100 grams of raw okra, typical nutrition data provide approximately:
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 33 kcal |
| Protein | 1.9 g |
| Total carbohydrate | 7.5 g |
| Dietary fiber | 3.2 g |
| Total sugars | 1.5 g |
| Fat | 0.2 g |
| Calcium | 82 mg |
| Iron | 0.6 mg |
| Magnesium | 57 mg |
| Phosphorus | 61 mg |
| Potassium | 299 mg |
| Vitamin C | 23 mg |
| Folate | 60 mcg |
| Vitamin K | 31 mcg |
Values can vary slightly depending on the variety, growing conditions, maturity and preparation method. A recent scientific review also describes okra as naturally low in fat and a useful source of fiber, carbohydrates, minerals and several vitamins.
Is Okra Low in Calories?
Yes. One of the most attractive features of okra nutrition is its relatively low calorie content.
At about 33 calories per 100 grams when raw, okra can add volume and nutrients to meals without contributing a large number of calories. This makes it a useful vegetable for people who want meals that are filling and nutrient-rich.
However, the calories in an okra dish can be considerably higher than the calories in raw okra. Deep-frying, adding large amounts of oil or preparing okra with high-calorie sauces can substantially change the nutritional profile of the finished meal.
In other words, okra itself is a low-calorie food; the cooking method matters.
Is Okra High in Fiber?
Okra is a good source of dietary fiber, providing about 3.2 grams of fiber per 100 grams.
Fiber is important for normal digestion and can help make meals more satisfying. It also contributes to healthy bowel function and is an important part of a balanced eating pattern.
Okra's characteristic slippery or "slimy" texture comes partly from mucilage, a type of soluble polysaccharide. This natural substance is one reason okra is often used to thicken soups, stews and sauces.
For people trying to increase their fiber intake, adding vegetables such as okra alongside fruits, legumes, whole grains, nuts and seeds can be a practical approach.
If you are not accustomed to eating much fiber, increase your intake gradually and drink enough fluids. A sudden large increase in fiber can cause temporary digestive discomfort in some people.
Okra Vitamins and Minerals
The nutrition facts of okra become particularly interesting when you look beyond calories and macronutrients.
Vitamin C
Raw okra contains vitamin C, an antioxidant nutrient involved in normal immune function, collagen formation and iron absorption.
Vitamin C is sensitive to heat and water, so cooking methods can affect how much remains in the final food. Shorter cooking times and methods that use less water may help preserve some heat-sensitive nutrients.
Vitamin K
Okra also provides vitamin K. Vitamin K is involved in normal blood clotting and bone metabolism.
People taking certain blood-thinning medications may need to keep their vitamin K intake consistent rather than suddenly making major dietary changes. Anyone taking medication affected by vitamin K should follow advice from their healthcare professional.
Folate
Folate, also known as vitamin B9, is another nutrient found in okra.
Folate is important for DNA synthesis and cell division. Adequate folate is particularly important during pregnancy, which is why health authorities commonly recommend folic acid supplementation before and during pregnancy.
Okra can contribute to dietary folate intake, although it should not be considered a substitute for medically recommended folic acid supplementation.
Potassium
Okra supplies potassium, an essential mineral involved in normal muscle function, nerve signaling and fluid balance.
A diet containing a variety of vegetables and fruits can help provide potassium. However, people with kidney disease or certain medical conditions may need individualized advice about potassium intake.
Magnesium
Magnesium is another mineral present in okra. It contributes to normal muscle and nerve function and is involved in numerous biochemical processes throughout the body.
While a serving of okra alone does not provide all the magnesium an adult needs, it can contribute to overall intake when combined with other nutrient-rich foods.
Okra Nutrition and Carbohydrates
A common question is whether okra is a high-carbohydrate food.
It is not particularly high in carbohydrates. Raw okra contains roughly 7.5 grams of carbohydrate per 100 grams, much of which includes dietary fiber.
This makes okra a useful vegetable for people who are paying attention to carbohydrate intake. Nevertheless, the total carbohydrate content of an entire meal depends on everything served with the okra.
For example, okra cooked with vegetables and a modest amount of oil has a very different nutritional profile from breaded and deep-fried okra served with a sugary sauce.
The healthiest choice is generally to consider the whole meal, rather than labeling one ingredient as automatically "good" or "bad."
Does Okra Have Protein?
Okra contains a small amount of plant protein, approximately 1.9 grams per 100 grams when raw.
That makes it a useful contributor to a balanced diet, but okra is not a high-protein food.
If you want a protein-rich meal containing okra, combine it with foods such as beans, lentils, peas, eggs, fish, poultry, tofu or other protein sources appropriate to your dietary preferences.
This is an important distinction: okra can contribute nutrients to a healthy diet, but it should not be promoted as a replacement for established protein-rich foods.
Potential Health Benefits of Okra
Okra is sometimes described online as a "superfood" or a natural treatment for diabetes, high cholesterol and other conditions. Some of these claims go beyond what current evidence can confidently establish.
There is promising research, but it is important to distinguish nutritional benefits from medical treatment claims.
1. May Support a High-Fiber Eating Pattern
The fiber in okra can contribute to overall dietary fiber intake.
Eating enough fiber as part of a balanced diet is associated with better digestive health and can support overall cardiometabolic health. Okra is therefore a useful vegetable to include in a varied diet.
2. Provides Antioxidant Compounds
Okra contains vitamin C and various plant compounds, including flavonoids and other polyphenolic substances.
Laboratory and animal studies have investigated several of these compounds for antioxidant and anti-inflammatory activities. However, findings from laboratory research should not automatically be interpreted as proof that eating a particular amount of okra will prevent or treat a disease in humans.
A comprehensive scientific review describes considerable interest in the biological properties of okra but also notes that clinical research remains limited.
3. May Be Helpful as Part of a Heart-Healthy Diet
Okra's low calorie content, fiber and micronutrients can fit comfortably into a heart-conscious eating pattern.
Some randomized controlled trials have investigated okra supplementation and cardiometabolic markers. A 2025 systematic review and meta-analysis reported reductions in several measures, including fasting glucose and some cholesterol-related markers, but the studies varied in dose, duration and design.
Another meta-analysis found improvements in total cholesterol, LDL cholesterol, fasting blood glucose and HbA1c among studied participants, while also emphasizing the need for additional research to establish optimal doses and duration.
These findings are encouraging, but they do not mean that okra can replace prescribed cholesterol or diabetes medication.
4. Okra and Blood Sugar: What Does the Evidence Say?
This is one of the most common search questions about okra.
Research into okra and blood glucose is growing. A systematic review published in 2024 found that okra supplementation was associated with reductions in fasting blood glucose, HbA1c, triglycerides and total cholesterol in the included randomized trials. However, the researchers noted limitations and called for larger studies.
More recent research has continued to report potentially beneficial effects, but evidence quality is not uniformly strong. A 2026 systematic review covering randomized controlled trials found possible improvements in several glycemic and lipid measures while noting that many outcomes had low or very low certainty because of small and heterogeneous studies.
The practical takeaway is simple: okra may be a nutritious addition to a diabetes-friendly eating pattern, but it is not a proven cure for diabetes.
Anyone with diabetes should continue prescribed medication, blood glucose monitoring and professional dietary advice.
Is Okra Good for Weight Loss?
Okra can fit well into a weight-management diet because it is relatively low in calories and provides fiber.
However, no single vegetable causes weight loss by itself.
Successful weight management generally depends on the overall balance of food intake, physical activity, sleep, eating habits and individual health factors. Eating more vegetables can make meals more nutrient-dense and satisfying, but simply adding okra to an otherwise excessive-calorie diet is unlikely to produce weight loss.
Be particularly mindful of preparation. Deep-fried okra can contain considerably more calories than boiled, steamed, grilled or lightly sautéed okra.
Raw vs Cooked Okra Nutrition
The nutrition of okra changes depending on how it is prepared.
Raw okra
Raw okra contains its naturally occurring nutrients and has a crisp texture. It can be sliced into salads or used in other dishes where raw vegetables are appropriate.
Boiled or steamed okra
Boiling and steaming can soften okra and make it easier to incorporate into soups and meals. Some water-soluble nutrients can be lost into cooking water, especially with prolonged boiling.
Fried okra
Fried okra can be delicious, but the addition of oil, batter or breadcrumbs increases the calorie and fat content of the meal.
Stewed okra
Stewing is a traditional preparation in many parts of the world. It can be a nutritious option, particularly when okra is combined with tomatoes, onions, beans, fish or other nutrient-rich ingredients.
The healthiest preparation ultimately depends on the complete recipe and your overall dietary pattern.
How Much Okra Should You Eat?
There is no universal "correct" amount of okra that everyone should eat.
For most healthy adults, okra can simply be treated as one vegetable among many. A serving might be incorporated into lunch or dinner alongside a protein source and a whole grain or other carbohydrate source.
Rather than focusing on a special dose of okra for a particular health condition, focus on dietary variety. Eating different vegetables provides a wider range of vitamins, minerals, fiber and plant compounds.
Research involving concentrated okra powders or supplements should also not be confused with ordinary servings of cooked okra. Studies may use specific doses and formulations that are different from the amount typically consumed as food.
Is Okra Safe to Eat?
For most people, okra is a normal edible vegetable and can be included in a balanced diet.
Some people may experience digestive discomfort when increasing fiber intake quickly. Individuals with food allergies should also avoid foods they know cause allergic reactions.
People with specific medical conditions or those taking medications should not assume that an okra supplement is automatically safe simply because okra is a food. Supplements can provide concentrated amounts that differ considerably from normal dietary consumption.
If you are considering concentrated okra supplements for diabetes, cholesterol or another medical condition, discuss the idea with a qualified healthcare professional.
Frequently Asked Questions About Okra Nutrition
How many calories are in 100 grams of okra?
There are approximately 33 calories in 100 grams of raw okra. The calorie content of cooked okra depends on how it is prepared, particularly the amount of oil or other ingredients added.
Is okra high in fiber?
Yes. Raw okra provides approximately 3.2 grams of dietary fiber per 100 grams, making it a useful vegetable for increasing fiber intake.
Is okra good for diabetes?
Okra can be part of a balanced diet for someone with diabetes because it is relatively low in calories and provides fiber. Clinical research is investigating possible effects on blood glucose, but current evidence does not establish okra as a replacement for diabetes treatment.
Is okra good for the heart?
Okra provides fiber, potassium and other nutrients that can fit into a heart-healthy eating pattern. Research on concentrated okra preparations has also reported potentially favorable effects on some cardiometabolic markers, although more high-quality research is needed.
Can you eat okra every day?
For most people, okra can be eaten regularly as part of a varied diet. There is no need to eat it every day to obtain its nutritional benefits. Variety is more important than relying heavily on one vegetable.
Is okra good for weight loss?
Okra can support a calorie-conscious, high-fiber eating pattern, but it does not directly cause weight loss. Preparation matters because frying or adding calorie-dense ingredients can substantially increase the calories in an okra dish.
The Bottom Line on Okra Nutrition
The nutrition facts of okra make it a valuable addition to a balanced diet. It is naturally low in calories, contains dietary fiber and provides useful amounts of vitamin C, vitamin K, folate, potassium, magnesium and other nutrients.
Its potential health benefits are also being actively studied. Research suggests that compounds in okra may have useful biological effects, and clinical trials have produced promising findings involving blood glucose and cholesterol. However, the evidence is still developing, and okra should not be presented as a cure for diabetes, high cholesterol, obesity or other medical conditions.
For everyday nutrition, the simplest approach is also the most reliable: eat okra as part of a diverse diet rich in vegetables, fruits, legumes, whole grains and appropriate protein sources.
Whether you call it okra or lady's finger, this versatile vegetable offers a combination of low calories, fiber and essential nutrients that makes it well worth including on the menu.