Okra is a fibre-rich pod containing soluble fibre (mucilage) that may help blood sugar and cholesterol. It supplies vitamin C, folate, magnesium, and vitamin K, with very few calories.
Boiling softens pods but leaches vitamin C and folate into the water; keep cook time short and reuse the cooking liquid where possible.
Where Okra, boiled in unsalted water Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 213 mg | 11% | |
| Calcium | 93.0 mg | 12% | |
| Vitamin A (RE) | 77.0 µg | 11% | |
| Phosphorus | 49.0 mg | 7% | |
| Folate | 46.0 µg | 23% | |
| Magnesium | 42.0 mg | 11% | |
| Vitamin C | 16.0 mg | 20% | |
| Niacin equivalents (NE) | 1.20 mg | 8% | |
| Selenium | 1.00 µg | 2% | |
| Niacin (B3) | 0.900 mg | 6% | |
| Zinc | 0.400 mg | 4% | |
| Iron | 0.390 mg | 3% | |
| Manganese | 0.310 mg | 16% | |
| Pantothenic Acid (B5) | 0.210 mg | 4% | |
| Vitamin B6 | 0.190 mg | 14% | |
| Thiamin (B1) | 0.130 mg | 12% | |
| Copper | 0.090 mg | 9% | |
| Riboflavin (B2) | 0.050 mg | 4% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.070 g | — | |
| Monounsaturated fat | 0.020 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 0.500 g | — | |
| Glucose (dextrose) | 0.500 g | — | |
| Sucrose | 0.400 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 465 µg | — | |
| Biotin (Vitamin B7) | 2.20 µg | 4% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →