Vegetables Fruiting Vegetables 🇬🇧 CoFID 2021 · 13-652
✦ Soluble fibre ✦ Vitamin C source ✦ Folate source ✦ Low calorie

Okra is a fibre-rich pod containing soluble fibre (mucilage) that may help blood sugar and cholesterol. It supplies vitamin C, folate, magnesium, and vitamin K, with very few calories.

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Preparation note

Boiling softens pods but leaches vitamin C and folate into the water; keep cook time short and reuse the cooking liquid where possible.

Sources: CoFID 2021

Macronutrients per 100g

69.0
kJ
Energy
1.80
g
Protein
1.90
g
Carbs
3.60
g
Fibre
0.20
g
Fat
1.40
g
Sugars
0.07
g
Saturates
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 213 mg 11%
Calcium 93.0 mg 12%
Phosphorus 49.0 mg 7%
Folate 46.0 µg 23%
Magnesium 42.0 mg 11%
Vitamin A (RAE) 38.8 µg 6%
Vitamin C 16.0 mg 20%
Selenium 1.00 µg 2%
Niacin (B3) 0.900 mg 6%
Zinc 0.400 mg 4%
Iron 0.390 mg 3%
Manganese 0.310 mg 16%
Pantothenic Acid (B5) 0.210 mg 4%
Vitamin B6 0.190 mg 14%
Thiamin (B1) 0.130 mg 12%
Copper 0.090 mg 9%
Riboflavin (B2) 0.050 mg 4%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.070 g —
Monounsaturated fat 0.020 g —
Trans fat 0.000 g —
Fructose 0.500 g —
Glucose (dextrose) 0.500 g —
Sucrose 0.400 g —
Cholesterol 0.000 mg —
Beta-carotene 465 µg —
Biotin (Vitamin B7) 2.20 µg 4%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.