okra

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okra - Nutrition Facts & Recipes | CraftMyMeals | CraftMyMeals

Dietary Information

Veganplant Based

Nutrition Facts

Per 100g

Calories

Protein

Carbs

Fat

Fiber

Sugar

Sat. Fat

0mg

Cholesterol

Vitamins & Minerals

Vitamin A: 36mcg

Vitamin C: 23mg

Vitamin D: 0mcg

Vitamin E: 0mg

Vitamin K: 31mcg

Vitamin B1 (Thiamin): 0mg

Vitamin B2 (Riboflavin): 0mg

Vitamin B3 (Niacin): 1mg

Vitamin B5 (Pantothenic Acid): 0mg

Vitamin B6: 0mg

Vitamin B9 (Folate): 60mcg

Vitamin B12: 0mcg

Sodium: 7mg

Potassium: 299mg

Calcium: 82mg

Iron: 1mg

Magnesium: 57mg

Phosphorus: 61mg

Zinc: 1mg

Copper: 0mg

Manganese: 1mg

Selenium:

Nutrition data source: USDA FoodData Central

Measurement Conversions

Common measurement equivalents in grams

1 Cup

100g

1 Tbsp

15g

1 Tsp

1 mL

1 Liter

1000g

1 Oz

28.35g

1 Lb

453.59g

1 Kg

1000g

1 Piece

12g

Health Benefits

•High in dietary fiber which aids digestion and promotes satiety.
•Rich in antioxidants like polyphenols and flavonoids that reduce inflammation.
•Contains Vitamin K which is essential for bone health and blood clotting.
•May help lower blood sugar levels by slowing down sugar absorption.
•Good source of folate, which is important for pregnant women.

Storage Tips

•Store unwashed okra in a paper bag or wrapped in a paper towel inside a plastic bag.
•Keep in the refrigerator crisper drawer for up to 2-3 days.

Recipes with okra

View all recipes →

medium

non-vegetariangluten-free

cajun_creole

Smothered Okra with Shrimp and Sausage

A classic Louisiana comfort food, this dish features tender okra slow-cooked with the holy trinity, savory Andouille sausage, and plump shrimp. It's a rich, flavorful stew perfect over a bed of fluffy white rice.

Jambalaya

A hearty and spicy one-pot rice dish straight from Louisiana, packed with the 'holy trinity' of Cajun cooking, kidney beans, and okra. This meat-free version delivers all the classic, bold flavors you love.

non-vegetariannut-free

southern

Fried Okra with Comeback Sauce

Crispy, golden nuggets of fresh okra coated in a seasoned cornmeal crust and fried to perfection. Paired with a zesty, creamy Comeback Sauce, this Southern classic is an irresistible appetizer or side dish.

30 min

875cal

12gprotein

Frequently Asked Questions

How do I choose the best okra?

Look for pods that are bright green, firm to the touch, and free of dark spots. Smaller pods (2-4 inches) are usually more tender; larger ones can be woody.

Why is okra slimy and how can I stop it?

Okra contains mucilage, which thickens when wet. To minimize it, keep okra dry before cooking, cook it whole, or use high-heat methods like stir-frying.

Can I freeze okra?

Yes. Blanch the whole pods in boiling water for 3-4 minutes, cool in ice water, dry thoroughly, and store in freezer bags for up to a year.

What are good substitutes for okra?

If used as a thickener (like in gumbo), use file powder or a roux. If used as a vegetable side, green beans or zucchini are the best alternatives.

Is okra safe for people with diabetes?

Yes, okra is considered very beneficial for diabetics due to its high fiber content and potential to lower blood glucose levels.

How long does fresh okra last?

Fresh okra is highly perishable and typically lasts only 2 to 3 days in the refrigerator before it starts to turn soft or develop black spots.

Do I need to peel okra?

No, okra does not need to be peeled. Simply wash it, pat it dry, and trim the stem ends before cooking.

Is okra a fruit or a vegetable?

Botanically, okra is a fruit because it contains seeds, but in culinary contexts, it is treated and prepared as a vegetable.

Can you eat okra raw?

Yes, okra can be eaten raw. It is crunchy and can be thinly sliced into salads, though the texture may be slightly fuzzy.

About okra

okra is a versatile ingredient found in cuisines around the world. With 33 calories per 100g and 1.9 grams of protein, it's a nutritious addition to many dishes.