Calories and nutrition facts
Okra
Also known as: ladies' fingers
100 g of okra has 32 calories, 2.1 g protein, 3.1 g carbs and 0.2 g fat. 1 serving (100 g) has 32 calories.
- Carbs 68 %
- Protein 26 %
- Fat 6 %
32
3.1 g
2.1 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 serving (100 g) |
|---|---|---|
| Energy | 32 kcal 134 kJ | 32 kcal 134 kJ |
| Fat | 0.2 g | 0.2 g |
| of which saturated | 0 g | 0 g |
| Carbohydrates | 3.1 g | 3.1 g |
| of which sugars | 3.1 g | 3.1 g |
| Fibre | 4.9 g | 4.9 g |
| Protein | 2.1 g | 2.1 g |
| Salt | 0.01 g | 0.01 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 66 µg | 8.2 % |
| Vitamin B1 (thiamin) | 0.07 mg | 6.4 % |
| Vitamin B2 (riboflavin) | 0.08 mg | 5.7 % |
| Niacin (B3) | 1.3 mg | 7.8 % |
| Vitamin B6 | 0.2 mg | 14 % |
| Vitamin C | 36 mg | 45 % |
| Vitamin K | 31 µg | 42 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 64 mg | 8 % |
| Iron | 0.65 mg | 4.6 % |
| Magnesium | 38 mg | 10 % |
| Zinc | 1.3 mg | 13 % |
| Potassium | 199 mg | 10 % |
| Phosphorus | 75 mg | 11 % |
| Iodine | 5.6 µg | 3.7 % |
Per 100 g, at least 15% of the reference intake of: Vitamin C, Vitamin K.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Vegetables, per 100 g.
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Questions
How many calories are in 1 serving (100 g) of okra?
1 serving (100 g) of okra has 32 calories, with 2.1 g protein, 3.1 g carbs and 0.2 g fat.
How much protein is in okra?
Okra has 2.1 g protein per 100 g. That is 26% of its calories.
How many carbs are in okra?
Okra has 3.1 g carbs per 100 g, including 3.1 g sugars and 4.9 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code G530100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.