Vegetables • Deep Nutrition Analytics
Okra, cooked, boiled, drained, with salt
Delivering 22 kcal per 100 grams, Okra, cooked, boiled, drained, with salt functions as a vegetables with carbohydrates (4.5g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Vitamin K at 33% of the standard daily value (40 µg). Offering gentle energy density (0.2 kcal/g) and 2g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.9 g
- Carbohydrates
- 4.5 g
- Fat
- 0.2 g
- Fiber
- 2.5 g
Produce Profile: Hydration & Micronutrients
Okra, cooked, boiled, drained, with salt provides natural botanical nutrition with 22 calories per 100g. Providing 2.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (22 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 2.5 g |
| Energy | 94 kJ |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 4.5 g |
| Energy | 22 kcal |
| Total Sugars | 2.4 g |
| Protein | 1.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 40 µg |
| Vitamin C | 16.3 mg |
| Manganese | 0.3 mg |
| Vitamin B6 | 0.2 mg |
| Sodium | 241 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 14 µg |
| Vitamin A, IU | 283 IU |
| Vitamin K (phylloquinone) | 40 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin C, total ascorbic acid | 16.3 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 36 mg |
| Phosphorus, P | 32 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 77 mg |
| Potassium, K | 135 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 0.4 µg |
| Sodium, Na | 241 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 170 µg |
| Water | 92.6 g |
| Lutein + zeaxanthin | 390 µg |
| Folate, food | 46 µg |
| Folate, DFE | 46 µg |
| Tocopherol, gamma | 0.2 mg |
| Choline, total | 9.3 mg |
| Fatty acids, total saturated | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Ash | 0.8 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.3 g |
| Glycine | 0 g |
| Proline | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 46 µg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0 g |
| Niacin | 0.9 mg |
| Pantothenic acid | 0.2 mg |
Serving calculator
Common serving sizes
- cup slices80 g
- pods (3" long)85 g
Compare Okra, cooked, boiled, drained, with salt with Category Peers
Okra, cooked, boiled, drained, without salt vs Okra, cooked, boiled, drained, with salt
Compared to Okra, cooked, boiled, drained, without salt, Okra, cooked, boiled, drained, with salt has 0% more Vitamin C and 2% higher calories per 100g.
Cauliflower, cooked, boiled, drained, with salt vs Okra, cooked, boiled, drained, with salt
Compared to Cauliflower, cooked, boiled, drained, with salt, Okra, cooked, boiled, drained, with salt has 63% less Vitamin C and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Okra, cooked, boiled, drained, with salt?
A standard 100-gram serving of Okra, cooked, boiled, drained, with salt contains 22 calories (92 kJ), alongside 1.9g of protein, 4.5g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 80g (cup slices): ~18 kcal
- 85g (pods (3" long)): ~19 kcal
Is Okra, cooked, boiled, drained, with salt suitable for a keto or low-carb diet?
Yes. With only 2g of net carbs per 100g (4.5g total carbohydrates minus 2.5g dietary fiber), Okra, cooked, boiled, drained, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Okra, cooked, boiled, drained, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okra, cooked, boiled, drained, with salt are:
- Vitamin K: 40 µg (33% of your daily value)
- Vitamin C: 16.3 mg (18% of your daily value)
- Manganese: 0.294 mg (13% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170098).