Vegetables • Deep Nutrition Analytics
Okra, cooked, boiled, drained, without salt
Delivering 22 kcal per 100 grams, Okra, cooked, boiled, drained, without salt functions as a vegetables with carbohydrates (4.5g) driving its core energy contribution. It serves as a rich source of Vitamin K, offering 33% of your recommended daily allowance (40 µg). Its sparse energy profile (0.2 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 1.9 g
- Carbohydrates
- 4.5 g
- Fat
- 0.2 g
- Fiber
- 2.5 g
Produce Profile: Hydration & Micronutrients
Okra, cooked, boiled, drained, without 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 |
|---|---|
| Total Sugars | 2.4 g |
| Fiber, total dietary | 2.5 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 4.5 g |
| Energy | 22 kcal |
| Energy | 94 kJ |
| 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 |
| Magnesium | 36 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin A, RAE | 14 µg |
| Vitamin K (phylloquinone) | 40 µg |
| Vitamin A, IU | 283 IU |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 16.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 77 mg |
| Potassium, K | 135 mg |
| Zinc, Zn | 0.4 mg |
| Selenium, Se | 0.4 µg |
| Iron, Fe | 0.3 mg |
| Magnesium, Mg | 36 mg |
| Phosphorus, P | 32 mg |
| Sodium, Na | 6 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 92.6 g |
| Lutein + zeaxanthin | 390 µg |
| Carotene, beta | 170 µg |
| Folate, total | 46 µg |
| Folate, DFE | 46 µg |
| Tocopherol, gamma | 0.2 mg |
| Folate, food | 46 µg |
| Niacin | 0.9 mg |
| Pantothenic acid | 0.2 mg |
| 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 |
| 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 |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 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 |
| Fatty acids, total saturated | 0 g |
| Ash | 0.8 g |
| Choline, total | 8.7 mg |
Serving calculator
Common serving sizes
- cup slices80 g
- pods (3" long)85 g
Compare Okra, cooked, boiled, drained, without salt with Category Peers
Okra, cooked, boiled, drained, without salt vs Okra, cooked, boiled, drained, with salt
Compared to Okra, cooked, boiled, drained, with salt, Okra, cooked, boiled, drained, without salt has 0% more Vitamin C and 2% lower calories per 100g.
Mustard spinach, (tendergreen), raw vs Okra, cooked, boiled, drained, without salt
Compared to Mustard spinach, (tendergreen), raw, Okra, cooked, boiled, drained, without salt has 87% less Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Okra, cooked, boiled, drained, without salt?
A standard 100-gram serving of Okra, cooked, boiled, drained, without 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, without 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, without 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, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okra, cooked, boiled, drained, without 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 169261).