Nutriwise
SR LegacyVegetables and Vegetable Productsvalues per 100 g

Okra, cooked, boiled, drained, without salt

Energy
22 kcal / 100 g
Nutrients reported
97
Measured portions
2

Portion converter

Nutrition data is published per 100 g. Pick a portion to see what it works out to.

Total weight
80 g
0.5 (cup slices) × 1 — using the published 80 g per portion
NutrientPer 100 gIn this amount
Energy(chosen energy value)22 kcal18 kcal
Water92.6 g74.1 g
Energy94 kJ75 kJ
Protein1.87 g1.50 g
Total lipid (fat)0.21 g0.17 g
Ash0.84 g0.67 g
Carbohydrate, by difference4.51 g3.61 g
Fiber, total dietary2.50 g2.00 g
Sugars, Total2.40 g1.92 g
Calcium, Ca77.0 mg61.6 mg
Iron, Fe0.28 mg0.22 mg
Magnesium, Mg36.0 mg28.8 mg
Phosphorus, P32.0 mg25.6 mg
Potassium, K135.0 mg108.0 mg
Sodium, Na6.00 mg4.80 mg
Zinc, Zn0.43 mg0.34 mg

Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.

About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.

This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.

Nutrition per 100 g

97 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.

NutrientPer 100 gSamples
Energy(chosen energy value)22 kcal0
Water92.6 g5
Energy94 kJ0
Protein1.87 g1
Total lipid (fat)0.21 g1
Ash0.84 g1
Carbohydrate, by difference4.51 g0
Fiber, total dietary2.50 g1
Sugars, Total2.40 g0
Calcium, Ca77.0 mg18
Iron, Fe0.28 mg18
Magnesium, Mg36.0 mg18
Phosphorus, P32.0 mg18
Potassium, K135.0 mg18
Sodium, Na6.00 mg18
Zinc, Zn0.43 mg18
Copper, Cu0.09 mg18
Manganese, Mn0.29 mg18
Selenium, Se0.40 µg18
Vitamin C, total ascorbic acid16.3 mg0
Thiamin0.13 mg0
Riboflavin0.06 mg0
Niacin0.87 mg0
Pantothenic acid0.21 mg0
Vitamin B-60.19 mg0
Folate, total46.0 µg3
Folic acid0 µg0
Folate, food46.0 µg3
Folate, DFE46.0 µg0
Choline, total8.70 mg0
Vitamin B-120 µg0
Vitamin B-12, added0 µg0
Vitamin A, RAE14.0 µg0
Retinol0 µg0
Carotene, beta170.0 µg1
Carotene, alpha0 µg1
Cryptoxanthin, beta0 µg1
Vitamin A, IU283 IU0
Lycopene0 µg1
Lutein + zeaxanthin390.0 µg1
Vitamin E (alpha-tocopherol)0.27 mg1
Vitamin E, added0 mg0
Tocopherol, beta0 mg1
Tocopherol, gamma0.16 mg1
Tocopherol, delta0 mg1
Tocotrienol, alpha0 mg1
Tocotrienol, beta0 mg1
Tocotrienol, gamma0 mg1
Tocotrienol, delta0 mg1
Vitamin D (D2 + D3), International Units0 IU0
Vitamin D (D2 + D3)0 µg0
Vitamin K (phylloquinone)40.0 µg1
Fatty acids, total saturated0.04 g0
SFA 4:00 g0
SFA 6:00 g0
SFA 8:00 g0
SFA 10:00 g0
SFA 12:00 g0
SFA 14:00 g0
SFA 16:00.04 g0
SFA 18:00.00 g0
Fatty acids, total monounsaturated0.03 g0
MUFA 16:10 g0
MUFA 18:10.03 g0
MUFA 20:10 g0
MUFA 22:10 g0
Fatty acids, total polyunsaturated0.05 g0
PUFA 18:20.04 g0
PUFA 18:30.00 g0
PUFA 18:40 g0
PUFA 20:40 g0
PUFA 20:5 n-3 (EPA)0 g0
PUFA 22:5 n-3 (DPA)0 g0
PUFA 22:6 n-3 (DHA)0 g0
Fatty acids, total trans0 g0
Cholesterol0 mg0
Tryptophan0.02 g0
Threonine0.06 g0
Isoleucine0.07 g0
Leucine0.10 g0
Lysine0.07 g0
Methionine0.02 g0
Cystine0.02 g0
Phenylalanine0.06 g0
Tyrosine0.08 g0
Valine0.09 g0
Arginine0.08 g0
Histidine0.03 g0
Alanine0.07 g0
Aspartic acid0.14 g0
Glutamic acid0.25 g0
Glycine0.04 g0
Proline0.04 g0
Serine0.04 g0
Alcohol, ethyl0 g0
Caffeine0 mg0
Theobromine0 mg0

Why there is only one energy value here

USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.

Published portion sizes

These are the measured weights this site uses for conversion.

PortionGramsEnergy
0.5 (cup slices)8018
8 (pods (3" long))8519

Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.

Allergens: do not rely on this page

This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.

If you have a food allergy, treat this page as background information only.

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Vegetables and Vegetable Products

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (SR Legacy, release 2018-04-01) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27