Okra, raw
Last updated 4 Nov 2026
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Okra is a vegetable eaten for its pods. The figures here describe raw okra with the ends trimmed. It consists mainly of water and provides small amounts of carbohydrate and protein, along with vitamins and minerals. Per 100g, it contains 3g of carbohydrate, 2.8g of protein, 21mg of vitamin C and 88µg of folate.
Vitamin C supports normal immune function and helps the body absorb iron from plant foods. Folate is needed for normal cell division and the formation of blood cells. Raw okra contains little salt or saturated fat, although added ingredients can change these amounts when it is prepared. Full nutrient figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 31 kcal |
Energy | 130 kJ |
Fat | 1g |
of which saturates | 0.3g |
Carbohydrate | 3g |
of which sugars | 2.5g |
2.8g | |
Salt | 0.02g |
Alcohol | 0g |
Water | 87g |
Cholesterol | 0mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
85µg | |
0µg | |
21mg | |
0.2mg | |
0.06mg | |
1mg | |
0.21mg | |
0µg | |
88µg | |
160mg | |
1.1mg | |
71mg | |
59mg | |
330mg | |
Sodium | 8mg |
0.6mg | |
0.13mg | |
1µg |
Other types of okra
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
16 kcal | 1.8g | 0.2g | 3.1g | |
269 kcal | 4.3g | 26g | – | |
21 kcal | 1.4g | 0.7g | – |
About these figures
Values are per 100g of the food as described (Analysis and literature sources. Ends trimmed). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.