How Many Calories in Okra? Nutrition Facts & Macros
A cup of sliced okra (100 g) has 33 calories
Protein 1.9g · Carbs 7.5g · Fat 0.2g
Okra is a low-calorie vegetable popular in Southern US, Middle Eastern, Indian, and African cuisines, with just 33 kcal per 100 g and about 4.25 g of net carbs (7.45 g total carbs minus 3.2 g fiber). It provides good fiber (3.2 g), vitamin C (23 mg), folate (60 mcg), and magnesium (57 mg) per 100 g. Okra is known for its mucilaginous (slimy) texture when cooked, which naturally thickens stews and gumbo. Here is everything you need to know about okra calories and macros, based on USDA data. Okra is roughly 90% water by weight.
138 kJ · per 100g · Water: 89.58 g
Calorie Calculator: Okra (Raw)
100 g Okra (Raw) contains 33 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup sliced (100 g) | 33 kcal | 1.9g | 7.5g | 0.2g |
| 8 pods (80 g) | 26 kcal | 1.5g | 6g | 0.2g |
| 100 grams | 33 kcal | 1.9g | 7.5g | 0.2g |
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Okra (Raw) — Nutrition Facts
| Okra (Raw) | per 100g |
|---|---|
| Calories | 33 kcal |
| Protein | 1.93 g |
| Fat | 0.19 g |
| Carbs | 7.45 g |
| Fiber | 3.2 g |
| Sugar | 1.48 g |
| Sodium | 7 mg |
| Potassium | 299 mg |
| Magnesium | 57 mg |
| Phosphorus | 61 mg |
| Vitamin C | 23 mg |
| Vitamin B6 | 0.215 mg |
| Folate | 60 mcg |
| Manganese | 0.788 mg |
| Water | 89.58 g |
Source: USDA FoodData Central (FDC ID: 169260) · Data verified April 2026
Variations
Raw (default)
33 kcal per 100 g. Raw okra has a mild, grassy flavor and a slightly crunchy texture with soft seeds inside. Not commonly eaten raw, but can be thinly sliced in salads. Maximum retention of vitamin C (23 mg), folate (60 mcg), and magnesium (57 mg). About 4.25 g net carbs per 100 g.
Fried (breaded)
Approximately 210 kcal per 100 g — over 6 times more calories than raw! Breaded and fried okra is a Southern US classic, but the cornmeal coating and frying oil dramatically increase calories and carbs. A serving of fried okra can easily contain 15+ g of fat. The crispy breading also adds 10-15 g of carbs per 100 g, making it unsuitable for keto. For a lighter alternative, try roasting okra with a light spray of oil at 220 °C.
Steamed / boiled
Approximately 29 kcal per 100 g — slightly fewer calories than raw due to water absorption during cooking. Steaming or boiling okra softens the pods and releases more mucilage, making it ideal for thickening soups and stews. Nutrients like vitamin C may decrease slightly (10-15% loss), but fiber, folate, and minerals are largely retained. Steamed okra with a squeeze of lemon is a simple, healthy side dish.
Dietary Perspectives
For Weight Loss
Okra is a great choice for weight loss — just 33 kcal per 100 g with 3.2 g of fiber for satiety. A cup of sliced okra (100 g) has only 33 calories, making it excellent for volume eating. The mucilaginous fiber may slow digestion and improve satiety, helping you stay full longer. Okra also provides good folate (60 mcg) and magnesium (57 mg) without adding significant calories. The key is cooking method: grill, roast, or add to soups and stews. Avoid fried okra — breading and oil push it to 210+ kcal per 100 g, turning a diet-friendly vegetable into a calorie trap.
For Athletic Performance
Okra provides good magnesium (57 mg per 100 g), folate (60 mcg), and vitamin C (23 mg) — all important for athletes. The fiber (3.2 g) supports gut health, which increasingly is linked to athletic performance and recovery. However, okra is not a significant calorie or protein source (33 kcal, 1.93 g protein per 100 g), so it works best as a nutrient-dense side dish rather than a primary fuel. Pairs well with protein-rich foods — grilled okra alongside chicken, fish, or tofu adds micronutrients without many calories. The potassium (299 mg) helps with electrolyte balance after exercise.
For Keto
Okra is very keto-friendly — just 4.25 g net carbs per 100 g (7.45 g total carbs minus 3.2 g fiber). A cup of sliced okra (100 g) fits easily within a keto carb budget. The fiber content (3.2 g) is a bonus for keto digestive health, and the low sugar (1.48 g) means minimal insulin impact. Roast with olive oil and spices for a simple keto side dish. Add to keto gumbo, curry, or stir-fries. Avoid breaded and fried okra — the breading adds significant carbs (10-15 g per 100 g) and defeats the keto purpose. Grilled or roasted okra with garlic and parmesan is a delicious, keto-compliant option.
Frequently Asked Questions
How many calories are in okra?
Raw okra has 33 calories per 100 g. A cup of sliced okra (100 g) contains about 33 calories, and 8 pods (80 g) have roughly 26 calories. The low calorie count comes from its high water content (about 90%) and virtually no fat (0.19 g per 100 g). Fried okra is a different story — breading and oil push it to 210+ kcal per 100 g.
Is okra healthy?
Yes, okra is a nutrient-dense, low-calorie food. It provides 3.2 g of fiber per 100 g (13% of daily value), supporting digestive health. It is an excellent source of folate (60 mcg, 15% DV), vitamin C (23 mg, 26% DV), and magnesium (57 mg, 14% DV). The mucilaginous fiber may help slow digestion and improve blood sugar control. At just 33 kcal per 100 g, it packs impressive nutrition per calorie.
How many carbs are in okra?
Per 100 g, raw okra has 7.45 g total carbs with 3.2 g of fiber, giving about 4.25 g net carbs. A cup of sliced okra (100 g) has 4.25 g net carbs. The sugar content is 1.48 g per 100 g — quite low for a vegetable. Okra is a reasonable choice for low-carb diets and can fit into a keto plan in moderate portions.
Is okra good for weight loss?
Okra is very good for weight loss — just 33 kcal per 100 g with 3.2 g of fiber for satiety. The mucilaginous fiber may slow digestion and help you feel full longer. It also provides good folate (60 mcg) and magnesium (57 mg) without adding significant calories. The key is cooking method: grill, roast, or add to stews and curries. Avoid fried okra — breading and oil push it to 210+ kcal per 100 g, turning a diet-friendly vegetable into a calorie trap.
Is okra keto-friendly?
Okra is very keto-friendly with 4.25 g net carbs per 100 g (7.45 g total carbs minus 3.2 g fiber). A cup of sliced okra (100 g) fits easily within a keto carb budget. The fiber content (3.2 g) is a bonus for keto digestive health. Roast with olive oil and spices for a simple keto side dish, or add to keto gumbo or curry. Avoid breaded and fried okra — the breading adds significant carbs and defeats the keto purpose.
How to cook okra without slime?
Okra's sliminess comes from mucilage, a soluble fiber released when the pods are cut and exposed to moisture. To reduce it: roast or grill at high heat (200+ °C) — dry heat evaporates the mucilage. Soak sliced okra in vinegar or lemon juice for 30 minutes before cooking. Cook whole pods without cutting them. Stir-fry quickly over high heat. Sear in a hot, dry pan before adding to other dishes. If you want the slime, embrace it — it naturally thickens gumbo, soups, and stews without any added thickener.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okra (Raw) | 33 | 1.93g | 7.45g | 0.19g |
| Green Beans | 31 | 1.83g | 6.97g | 0.22g |
| Zucchini (Raw) | 17 | 1.21g | 3.11g | 0.32g |
| Eggplant (Raw) | 25 | 0.98g | 5.88g | 0.18g |
| Bell Pepper (Red, Raw) | 26 | 0.99g | 6.03g | 0.3g |
per 100g
Per 100 g, raw okra has 33 kcal with 1.93 g of protein, 0.19 g of fat, and 7.45 g of carbs (3.2 g fiber, about 4.25 g net carbs). It is comparable to green beans (31 kcal) and zucchini (17 kcal) — all low-calorie, high-water vegetables well suited for volume eating.
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