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Okra, raw - Nutrition Information

Explore the nutrition facts of Okra, raw, including calories, vitamins, minerals, fats and fatty acids, carbohydrates, proteins, amino acids, sterols, and more.
A typical 1 cup ( grams) serving of this product provides 33 calories, 0.19 grams of total fat, 7.4 grams of carbohydrates, and 1.9 grams of protein.
This nutrition page explores the complete breakdown of nutrients found in Okra, raw offering insights into how it contributes to overall dietary intake.
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Nutrition Facts

Serving Size
1cup
Amount Per Serving
Calories 33Calories from Fat 2
% Daily Value*
Total Fat 0g 0 %
   Saturated Fat 0g 0 %
   Trans Fat 0g
Cholesterol 0mg 0  %
Sodium 7mg 0 %
Total Carbohydrate 7g 2  %
   Dietary Fiber 3.2g 13 %
   Sugar 1g
Protein 2g 4 %
Vitamin A 14%  Vitamin C 38%
Calcium 8%  Iron 3%
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
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Nutrition summary

Calories


33

Fat


0.19g

Carbs


7.4 g

Protein


1.9 g

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Calories

Nutrient kcal kjoules %DV
Total Calories 33 138.1 2%
From Carbs 26.6 111.3
From Fat 1.59 6.7
From Protein 4.71 19.7
Percent breakdown of 33 total Calories (kcal)
Protein 14% (1.9 g x 2.4 Kcal/g = 4.7 kcal)
Fat 5% (0.19 g x 8.37 Kcal/g = 1.6 kcal)
Carbohydrate 81% (7.45 g x 3.6 Kcal/g = 26.6 kcal)

Vitamins

Nutrient Amount %DV
Betaine ~
Carotene, alpha 27 mcg
Carotene, beta 416  mcg
Choline 12.3 mg
Cryptoxanthin, beta 0  mcg
Folate, DFE 60  mcg 15 %
Folate, food 60  mcg 15 %
Folate, total 60  mcg 15 %
Folic acid 0  mcg
Lutein + zeaxanthin 280 mcg
Lycopene 0  mcg
Niacin 1  mg 5 %
Pantothenic acid 0.24 mg 2 %
Retinol 0  mcg
Riboflavin 0.06  mg 4 %
Thiamin 0.2 mg 13 %
Tocopherol, beta 0 mg
Tocopherol, delta 0 mg
Tocopherol, gamma 0.16 mg
Vitamin A 716  IU 14 %
Vitamin B12 0 mcg 0 %
Vitamin B6 0.22 mg 11 %
Vitamin C 23 mg 38 %
Vitamin D 0 IU 0 %
Vitamin E 0.27 mg 1 %
Vitamin K 31.3  mcg 39 %
~ Data not available

Protein and Amino Acids

Nutrient Amount %DV
Protein 1.93 g 4 %
Essential Aminos
Histidine 0.03 g
Isoleucine 0.07 g
Leucine 0.1 g
Lysine 0.08 g
Methionine 0.02 g
Phenylalanine 0.06 g
Threonine 0.06 g
Tryptophan 0.02 g
Valine 0.09 g
Non-essential Aminos
Arginine 0.08 g
Alanine 0.07 g
Aspartic acid 0.14 g
Cystine 0.02 g
Glutamic acid 0.27 g
Glycine 0.04 g
Hydroxyproline ~
Proline 0.04 g
Serine 0.04 g
Tyrosine 0.09 g
Methionine 0.02 g
Phenylalanine 0.06 g
~ Data not available

Fats and Fatty Acids

Nutrient Amount %DV
Fat 0.19 g 0 %
  Saturated fatty acids 0.03 g 0 %
    Butanoic  0 g
    Hexanoic  0 g
    Octanoic  0 g
    Decanoic  0 g
    Dodecanoic  0 g
    Tridecanoic  ~
    Tetradecanoic  0 g
    Pentadecanoic  ~
    Hexadecanoic  0.02 g
    Heptadecanoic  ~
    Octadecanoic  0 g
    Eicosanoic  ~
    Docosanoic  ~
    tetracosanoic  ~
  Monounsaturated fatty acids 0.02 g
    Tetradecenoic  ~
    Pentadecenoic  ~
    Hexadecenoic  0 g
    Heptadecenoic  ~
    Octadecenoic  0.02 g
    Eicosenoic  0 g
    Docosenoic  0 g
  Polyunsaturated fatty acids 0.03 g
    Octadecadienoic  0.03 g
    Octadecatrienoic  0 g
    Eicosadienoic  ~
    Eicosatrienoic  ~
    Eicosatetraenoic  0 g
    Eicosapentaenoic (EPA)  0 g
    Docosapentaenoic (DPA)  0 g
    Docosahexaenoic (DHA)  0 g
~ Data not available

Minerals

Nutrient Amount %DV
Calcium, Ca 82 mg 8 %
Copper, Cu 0.11 mg 5 %
Fluoride, F ~
Iron, Fe 0.62  mg 3 %
Magnesium, Mg 57 mg 14 %
Manganese, Mn 0.79 mg 39 %
Phosphorus, P 61 mg 6 %
Potassium, K 299  mg 9 %
Selenium, Se 0.7 mcg 1 %
Sodium, Na 7 mg 0 %
Zinc, Zn 0.58 mg 4 %
~ Data not available

Carbohydrates

Sterols

Nutrient Amount %DV
Beta-sitosterol ~
Campesterol ~
Cholesterol 0 mg 0 %
Stigmasterol ~
~ Data not available

Other Nutrients

Nutrient Amount
Energy 138 g
Alcohol 0 g
Water 89.58 g
Ash 0.86 g
Caffeine 0 g
Theobromine 0 g
~ Data not available
Data source: USDA Nutrient Database, SR28
Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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