Vegetable
ladies finger.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
27
PROTEIN
2.1g
CARBS
3.6g
FAT
0.22g
FIBER
4.1g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 21.5 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories27.5kcal—
Protein2.1g4%
Carbohydrates3.6g1%
Fiber4.1g15%
Sugar0.48g1%
Total fat0.22g0%
Saturated fat0.07g0%
Trans fat0g—
Cholesterol0mg0%
Water89.1g—
MINERALS
Sodium7.4mg0%
Potassium263mg6%
Calcium86.1mg7%
Iron0.84mg5%
Magnesium66.1mg16%
Phosphorus57.5mg5%
Zinc0.45mg4%
Copper0.13mg14%
Manganese0.30mg13%
Selenium0µg0%
VITAMINS
Vitamin A69.1µg8%
Vitamin C22.5mg25%
Vitamin D7.5µg37%
Vitamin E0.50mg3%
Vitamin K21.5µg18%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.61mg4%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.27mg16%
Biotin (B7)1.6µg5%
Folate (B9)63.7µg16%
%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 cup100g
1 tablespoon6.3g
1 teaspoon2.1g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter422.6g
1 piece12g
HEALTH BENEFITS
Why eat it.
- ✓The mucilage (a gel-like substance) can help soothe the digestive tract and bind to cholesterol during digestion, potentially lowering its levels.
COOKING TIPS
In the kitchen.
- 1To minimize sliminess, cook quickly at high heat (e.g., stir-frying, roasting, or grilling) or cook with acidic ingredients like tomatoes, lemon juice, or vinegar.
- 2Ensure the pods are completely dry before chopping and cooking to further reduce the release of mucilage.
- 3For a simple preparation, toss whole or sliced pods with oil and spices and roast at 400°F (200°C) until tender and slightly crispy.
- 4It is a classic thickening agent for stews and gumbos due to its soluble fiber content.
STORAGE
Keep it fresh.
- Store unwashed, dry ladies finger in a paper bag or a perforated plastic bag in the refrigerator's crisper drawer for up to 3-4 days.
- Avoid washing until just before use, as moisture can make them slimy and accelerate spoilage.
FAQ
Frequently asked questions.
How many calories and carbs are in ladies finger?
Per 100g, ladies finger contains approximately 27.49 calories and 3.62g of carbohydrates. This makes it a low-calorie and relatively low-carb vegetable, suitable for various dietary plans.
Is ladies finger vegan and gluten-free?
Yes, as a natural vegetable, ladies finger is inherently vegan and gluten-free. It's a suitable ingredient for individuals following plant-based diets or those with gluten sensitivities.
How can I cook ladies finger to minimize its sliminess?
To reduce sliminess, ensure ladies finger is completely dry before cooking. Cook it quickly over high heat, such as stir-frying or roasting. Adding an acidic ingredient like lemon juice, vinegar, or tomatoes during cooking can also help cut down on the mucilage.
What does ladies finger taste like?
Ladies finger has a mild, slightly grassy or earthy flavor. Some describe it as similar to green beans or eggplant, with a unique, somewhat sticky or mucilaginous texture when cooked, which can be minimized with proper preparation.
How should I store fresh ladies finger?
Store fresh, unwashed ladies finger in a paper bag or loosely wrapped in a plastic bag in the refrigerator's crisper drawer. It's best consumed within 3-5 days, as it can quickly develop dark spots and become soft.
Can ladies finger be eaten raw?
Yes, ladies finger can be eaten raw. When raw, it has a crisp texture and a slightly more pronounced mucilaginous quality. It can be thinly sliced and added to salads or used as a crunchy garnish.
