Okra — Nutrition & Calories
Okra per 100g: 33 cal · 1.9g protein · 7.5g carbs · 0.2g fat · 3.2g fiber. High-fiber vegetable rich in vitamins C and K, popular in Southern and Indian cuisines.
Okra contains 33 calories per 100g serving — 1.9g protein, 7.5g carbs, 0.2g fat, 3.2g fiber, 7mg sodium. Per 100g: 33 calories. Vegan. Keto-friendly. Gluten-free. High-fiber vegetable rich in vitamins C and K, popular in Southern and Indian cuisines.
Okra Macros (per 100g)
Okra Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 33 cal | 1.9g | 7.5g | 0.2g |
| 100g | 33 cal | 1.9g | 7.5g | 0.2g |
| 200g | 66 cal | 3.8g | 15.0g | 0.4g |
| 1 cup (~240g) | 79 cal | 4.6g | 18.0g | 0.5g |
| 1 oz (28g) | 9 cal | 0.5g | 2.1g | 0.1g |
Burn Off Okra (33 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 33 calories from Okra:
- Walking (3 mph)8 min
- Running (6 mph)3 min
- Cycling (moderate)4 min
- Swimming (moderate)4 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Okra?
Okra contains 33 calories per 100g serving. That's 33 calories per 100g, or 79 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Okra?
Okra has 1.9g of protein per 100g (1.9g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Okra keto-friendly?
Yes, Okra is keto-friendly. With 7.5g carbs and 0.2g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 4.3g.
Is Okra suitable for vegans?
Yes, Okra is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Okra?
Per 100g: 33 calories, 1.9g protein (23% cal), 7.5g carbs (91% cal), 0.2g fat (5% cal). Fiber: 3.2g. Sodium: 7mg.
How much Okra should I eat to lose weight?
For weight loss, Okra fits a calorie deficit if portioned. A typical 500 cal/day deficit means Okra can comprise up to 1515g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.