Vegetable
boiled unsalted okra.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled ladyfingerboiled bhindiboiled gumbo
SERVING
CALORIES
22
PROTEIN
1.9g
CARBS
4.5g
FAT
0.20g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein1.9g4%
Carbohydrates4.5g2%
Fiber2.5g9%
Sugar1.2g2%
Total fat0.20g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water90.1g—
MINERALS
Sodium7.0mg0%
Potassium135mg3%
Calcium77mg6%
Iron0.30mg2%
Magnesium36mg9%
Phosphorus32mg3%
Zinc0.40mg4%
Copper0.09mg10%
Manganese0.47mg20%
Selenium0.70µg1%
VITAMINS
Vitamin A36µg4%
Vitamin C16.3mg18%
Vitamin D0µg0%
Vitamin E0.36mg2%
Vitamin K40µg33%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.22mg4%
Vitamin B60.18mg11%
Folate (B9)46µg12%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 oz28.4g
1 lb453.6g
1 piece12g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestion and prevents constipation
- ✓Rich in antioxidants like polyphenols and flavonoids that reduce inflammation
- ✓Contains mucilage which can help bind cholesterol during digestion
- ✓Excellent source of Vitamin K, essential for bone health and blood clotting
- ✓Good source of folate, which is vital for healthy fetal development
COOKING TIPS
In the kitchen.
- 1Add a teaspoon of lemon juice or vinegar to the boiling water to reduce the 'slimy' texture
- 2Avoid over-boiling; 3-5 minutes is usually sufficient to keep the pods tender but intact
- 3Drain immediately after boiling to stop the cooking process and maintain color
STORAGE
Keep it fresh.
- Store boiled okra in an airtight container in the refrigerator for up to 3-4 days
- To freeze, drain well and place in a single layer on a tray before transferring to a freezer bag
- Keep away from moisture-absorbing foods to prevent the texture from becoming too mushy
FAQ
Frequently asked questions.
How long does boiled okra last in the fridge?
Boiled okra typically stays fresh for 3 to 4 days when stored in a sealed container in the refrigerator.
Can I freeze boiled okra?
Yes, you can freeze boiled okra for up to 12 months. It is best to flash-freeze them on a tray first so they don't stick together.
Why is boiled okra slimy?
Okra contains mucilage, a type of soluble fiber that becomes gelatinous when heated in liquid. This is natural and safe to eat.
How can I reduce the sliminess of boiled okra?
Cooking it with acidic ingredients like lemon juice, tomatoes, or vinegar helps break down the mucilage and reduce sliminess.
Is boiled okra better for you than fried okra?
Yes, boiled okra is significantly lower in calories and fat than fried okra, while retaining more of its natural vitamins and minerals.
What can I substitute for boiled okra?
Boiled zucchini or green beans can provide a similar texture and color, though they lack the specific thickening properties of okra.
How do I know if boiled okra has gone bad?
Discard it if you notice a sour smell, visible mold, or if the texture has become excessively mushy or disintegrated.
Does boiling okra remove its nutrients?
Some water-soluble vitamins like Vitamin C and B-vitamins may leach into the water, but most fiber and minerals remain in the vegetable.
