Vegetables • Deep Nutrition Analytics
Okra, frozen, unprepared
Delivering 30 kcal per 100 grams, Okra, frozen, unprepared functions as a vegetables with carbohydrates (6.6g) driving its core energy contribution. It serves as a rich source of Vitamin K, offering 41% of your recommended daily allowance (49.4 µg). With a low calorie density of 0.3 kcal/g, it serves as a lightweight volume option with 4.4g of net carbs.
- Protein
- 1.7 g
- Carbohydrates
- 6.6 g
- Fat
- 0.3 g
- Fiber
- 2.2 g
Produce Profile: Hydration & Micronutrients
Okra, frozen, unprepared provides natural botanical nutrition with 30 calories per 100g. Providing 2.2g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.3 kcal/g (30 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 3 g |
| Energy | 125 kJ |
| Carbohydrate, by difference | 6.6 g |
| Energy | 30 kcal |
| Fiber, total dietary | 2.2 g |
| Protein | 1.7 g |
| Total lipid (fat) | 0.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 49.4 µg |
| Manganese | 0.9 mg |
| Vitamin C | 12.4 mg |
| Magnesium | 43 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 49.4 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin A, IU | 350 IU |
| Vitamin A, RAE | 18 µg |
| Vitamin C, total ascorbic acid | 12.4 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 43 mg |
| Phosphorus, P | 42 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.9 mg |
| Calcium, Ca | 81 mg |
| Potassium, K | 211 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 0.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 210 µg |
| Lutein + zeaxanthin | 482 µg |
| Folate, food | 148 µg |
| Choline, total | 11.4 mg |
| Folate, DFE | 148 µg |
| MUFA 16:1 | 0 g |
| Ash | 0.6 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 | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Fatty acids, total saturated | 0.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 148 µg |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| 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 |
| Water | 90.8 g |
| 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 | 0.7 mg |
| Pantothenic acid | 0.2 mg |
Serving calculator
Common serving sizes
- package (10 oz)95 g
- package (3 lb)1361 g
- package (10 oz)284 g
Compare Okra, frozen, unprepared with Category Peers
Okra, frozen, unprepared vs Squash, winter, hubbard, cooked, boiled, mashed, with salt
Compared to Squash, winter, hubbard, cooked, boiled, mashed, with salt, Okra, frozen, unprepared has 3% more carbohydrates and 0% higher calories per 100g.
Okra, frozen, unprepared vs Squash, winter, hubbard, cooked, boiled, mashed, without salt
Compared to Squash, winter, hubbard, cooked, boiled, mashed, without salt, Okra, frozen, unprepared has 3% more carbohydrates and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Okra, frozen, unprepared?
A standard 100-gram serving of Okra, frozen, unprepared contains 30 calories (126 kJ), alongside 1.7g of protein, 6.6g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 95g (package (10 oz)): ~29 kcal
- 1361g (package (3 lb)): ~408 kcal
- 284g (package (10 oz)): ~85 kcal
Is Okra, frozen, unprepared suitable for a keto or low-carb diet?
Yes, in moderation. Okra, frozen, unprepared contains 4.4g of net carbs per 100g (6.6g carbs minus 2.2g 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, unprepared?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Okra, frozen, unprepared are:
- Vitamin K: 49.4 µg (41% of your daily value)
- Manganese: 0.873 mg (38% of your daily value)
- Vitamin C: 12.4 mg (14% 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 169262).