Nutrition facts: okra
| Nutrients (units) / 100 g | Cooked* | Raw |
|---|---|---|
| Energy (kcal) | 22 | 33 |
| Water (g) | 92,57 | 89,58 |
| Protein (g) | 1,87 | 1,93 |
| Lysine (g) | 0,075 | 0,081 |
| Cystine (g) | 0,018 | 0,019 |
| Methionine (g) | 0,02 | 0,021 |
| Fats (g) | 0,21 | 0,19 |
| Monounsaturates (g) | 0,028 | 0,017 |
| Oleic acid (g) | 0,028 | 0,016 |
| Polyunsaturates (g) | 0,046 | 0,027 |
| Linoleic acid (g) | 0,045 | 0,026 |
| Alpha-linolenic acid (g) | 0,001 | 0,001 |
| Saturates (g) | 0,045 | 0,026 |
| Trans fats (g) | ||
| Carbohydrates (g) | 4,51 | 7,45 |
| Sugars (g) | 2,4 | 1,48 |
| Fructose (g) | 0,57 | |
| Glucose (g) | 0,32 | |
| Maltose (g) | 0 | |
| Sucrose (g) | 0,6 | |
| Fibre (g) | 2,5 | 3,2 |
| Alcohol (g) | 0 | 0 |
| Phytosterols (mg) | 24 | |
| Potassium, K (mg) | 135 | 299 |
| Sodium, Na (mg) | 6 | 7 |
| Calcium, Ca (mg) | 77 | 82 |
| Phosphorus, P (mg) | 32 | 61 |
| Magnesium, Mg (mg) | 36 | 57 |
| Iron, Fe (mg) | 0,28 | 0,62 |
| Zinc, Zn (mg) | 0,43 | 0,58 |
| Copper, Cu (mg) | 0,085 | 0,109 |
| Manganese, Mn (mg) | 0,294 | 0,788 |
| Selenium, Se (µg) | 0,4 | 0,7 |
| Vitamin A, RAE (µg) | 14 | 36 |
| Thiamin (mg) | 0,132 | 0,2 |
| Riboflavin (mg) | 0,055 | 0,06 |
| Niacin (mg) | 0,871 | 1 |
| Pantothenic acid (mg) | 0,213 | 0,245 |
| Vitamin B-6 (mg) | 0,187 | 0,215 |
| Folate, DFE (µg) | 46 | 60 |
| Vitamin C (mg) | 16,3 | 23 |
| Vitamin E (mg) | 0,27 | 0,27 |
| Vitamin K1 (µg) | 40 | 31,3 |
*Cooked: boiled and drained (without salt)
Source: USDA nutrient database (January 2013)