Vegetables • Deep Nutrition Analytics
Okra, frozen, cooked, boiled, drained, without salt
As a recognized vegetables, Okra, frozen, cooked, boiled, drained, without salt delivers 29 calories per 100g, with energy primarily anchored by carbohydrates (6.4g) to support daily activity. It serves as a rich source of Vitamin K, offering 40% of your recommended daily allowance (47.8 µg). With a low calorie density of 0.3 kcal/g, it serves as a lightweight volume option with 4.3g of net carbs.
- Protein
- 1.6 g
- Carbohydrates
- 6.4 g
- Fat
- 0.2 g
- Fiber
- 2.1 g
Produce Profile: Hydration & Micronutrients
Okra, frozen, cooked, boiled, drained, without salt provides natural botanical nutrition with 29 calories per 100g. Providing 2.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (29 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2.9 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate, by difference | 6.4 g |
| Energy | 29 kcal |
| Protein | 1.6 g |
| Energy | 121 kJ |
| Fiber, total dietary | 2.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 47.8 µg |
| Manganese | 0.8 mg |
| Vitamin C | 9.6 mg |
| Magnesium | 40 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K (phylloquinone) | 47.8 µg |
| Vitamin B-6 | 0 mg |
| Vitamin A, IU | 305 IU |
| Vitamin A, RAE | 15 µg |
| Vitamin C, total ascorbic acid | 9.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 74 mg |
| Potassium, K | 184 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 0.6 µg |
| Iron, Fe | 0.5 mg |
| Magnesium, Mg | 40 mg |
| Phosphorus, P | 37 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 420 µg |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.2 mg |
| Choline, total | 11.1 mg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Water | 91.1 g |
| Folate, DFE | 100 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 |
| Ash | 0.6 g |
| Fatty acids, total saturated | 0.1 g |
| MUFA 16:1 | 0 g |
| Carotene, beta | 183 µg |
| Folate, food | 100 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 100 µg |
Serving calculator
Common serving sizes
- cup slices92 g
- package (10 oz) yields255 g
Compare Okra, frozen, cooked, boiled, drained, without salt with Category Peers
Okra, frozen, cooked, boiled, drained, without salt vs Okra, frozen, cooked, boiled, drained, with salt
Compared to Okra, frozen, cooked, boiled, drained, with salt, Okra, frozen, cooked, boiled, drained, without salt has 0% more carbohydrates and 0% higher calories per 100g.
Okra, frozen, unprepared vs Okra, frozen, cooked, boiled, drained, without salt
Compared to Okra, frozen, unprepared, Okra, frozen, cooked, boiled, drained, without salt has 3% less carbohydrates and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Okra, frozen, cooked, boiled, drained, without salt?
A standard 100-gram serving of Okra, frozen, cooked, boiled, drained, without salt contains 29 calories (121 kJ), alongside 1.6g of protein, 6.4g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 92g (cup slices): ~27 kcal
- 255g (package (10 oz) yields): ~74 kcal
Is Okra, frozen, cooked, boiled, drained, without salt suitable for a keto or low-carb diet?
Yes, in moderation. Okra, frozen, cooked, boiled, drained, without salt contains 4.3g of net carbs per 100g (6.4g carbs minus 2.1g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Okra, frozen, cooked, boiled, drained, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okra, frozen, cooked, boiled, drained, without salt are:
- Vitamin K: 47.8 µg (40% of your daily value)
- Manganese: 0.844 mg (37% of your daily value)
- Vitamin C: 9.6 mg (11% 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 169263).