QUICK ANSWER
How many calories are in okra?
Raw okra provides 33 kcal per 100 g. Scale from the edible portion and keep other states separate.
33 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Okra nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 33 kcal
- Protein
- 1.93 g
- Carbohydrate
- 7.45 g
- Fat
- 0.19 g
- Fibre
- 3.2 g
- Calcium
- 82 mg
- Magnesium
- 57 mg
- Folate
- 60 µg
Source: USDA FoodData Central SR Legacy record 169260. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.93 g per 100 g. From Okra, raw.
Carbohydrate
7.45 g per 100 g. From Okra, raw.
Fat
0.19 g per 100 g. From Okra, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where okra fits in a varied eating pattern.
Calcium
82 mg per 100 g in the selected USDA record.
Magnesium
57 mg per 100 g in the selected USDA record.
Folate
60 µg per 100 g in the selected USDA record.
Vitamin C
23 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Boiled, no salt
Mapped separately from raw okra.
Boiled, with salt
Use the separate salt-added record.
Frozen
Choose frozen unprepared or frozen cooked to match the food.
PRACTICAL CONTEXT
How okra can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 33 kcal per 100 g, the 50 g example is 16.5 kcal.
Fibre check
The selected record lists 3.2 g fibre per 100 g.
Protein check
The selected record lists 1.93 g protein per 100 g.
Best logging move
Use the matching raw, cooked or frozen state and log frying oil, batter or sauce separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep fresh okra dry and chilled.
After opening or cutting
Keep cut okra covered and chilled.
Prepare
Rinse before cutting or cooking and use clean utensils.
Safety boundary
Discard mouldy or strongly spoiled pods; the nutrient record does not set storage duration.
PHOTO LOGGING
How to log okra more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Okra, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Okra calorie and nutrition questions
How many calories are in 100 g of okra?
33 kcal in the selected Okra, raw record.
How much fibre is in okra?
3.2 g per 100 g in the selected record.
Which okra state does this page use?
Okra, raw. Preparation and edible state are part of the answer.
Can boiled okra use the raw values?
No. Boiled okra with and without salt has separate mapped records.
How are the portion calories calculated?
Each portion is scaled from 33 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Okra, raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 169260 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.