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How Many Calories in Okra, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 9 kcal | 0.5g |
| 100g | 33 kcal | 1.9g |
A okra, raw contains 33 calories per 100g. A typical 1 cup (100g) provides about 33 calories. Okra, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Okra, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (100g) |
|---|---|---|
| Calories | 33 kcal | 33 kcal |
| Protein | 1.9g | 1.9g |
| Carbohydrates | 7.5g | 7.5g |
| of which Sugars | 1.5g | 1.5g |
| Fat | 0.2g | 0.2g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 3.2g | 3.2g |
| Sodium | 7.0mg | 7mg |
| Potassium | 299.0mg | 299mg |
| Calcium | 82.0mg | 82mg |
| Iron | 0.6mg | 0.6mg |
| Vitamin C | 23.0mg | 23.0mg |
| Vitamin A | 36.0µg | 36µg |
| Selenium | 0.7µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of fibre (11% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin C (26% DV) — an excellent source
- Calories: 2% DV
- Protein: 4% DV
- Carbohydrates: 3% DV
- Fibre: 11% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 6% DV
- Calcium: 6% DV
- Iron: 3% DV
- Vitamin C: 26% DV
- Vitamin A: 4% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking okra, raw
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Have a cat or dog? Check whether okra, raw is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out okra, raw for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does okra, raw fit your diet?
Weight management
At 33 calories per 100g, okra, raw is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in okra, raw per 100g?
Okra, Raw contains 33 calories per 100g, based on USDA reference data.
Is okra, raw high in calories?
A 1 cup of okra, raw (100g) has around 33 calories — roughly 2% of a 2,000-calorie daily intake.
Is okra, raw good for weight loss?
At 33 calories per 100g, okra, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 33 calories.
How much protein is in okra, raw?
Okra, Raw contains 1.9g of protein per 100g.
Is okra, raw a good source of fibre?
Yes — okra, raw provides 3.2g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does okra, raw compare to beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt?
Okra, Raw has 33 calories per 100g, close to beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt at 33 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of okra, raw for 20g of protein?
With 1.9g of protein per 100g, you'd need roughly 1053g of okra, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to okra, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okra, Raw (this page) | 33 kcal | 1.9g | 7.5g | 0.2g |
| Beans, Kidney, Mature Seeds, Sprouted, Cooked, Boiled, Drained, without Salt | 33 kcal | 4.8g | 4.7g | 0.6g |
| Broccoli Raab, Cooked | 33 kcal | 3.8g | 3.1g | 0.5g |
| Collards, Cooked, Boiled, Drained, without Salt | 33 kcal | 2.7g | 5.7g | 0.7g |
| Collards, Frozen, Chopped, Unprepared | 33 kcal | 2.7g | 6.5g | 0.4g |
| Dandelion Greens, Cooked, Boiled, Drained, without Salt | 33 kcal | 2.0g | 6.4g | 0.6g |
| Tomato Products, Canned, Sauce, Spanish Style | 33 kcal | 1.4g | 7.2g | 0.3g |
More kit for okra, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.