Welcome to the nutritional density value in 6 different types of okra, ranging from 31 to 22 (out of a maximum of 100) per 100 Calories (kCal). The basic amount from the general description of okra is Okra, raw. The nutritional density score (out of 100) or nutritional value of Okra, raw is 31.

Top five okra products high in nutritional value

Below is a summary list for the top five okra items ranked by the amount or level of nutritional value in 100g. At the bottom of the page is the full list for the 6 different types of okra based on the content in different servings in grams and oz (and other serving sizes).

1. Okra, raw : 31/100
2. Okra, cooked, boiled, drained, without salt : 30/100
3. Okra, cooked, boiled, drained, with salt : 29/100
4. Okra, frozen, unprepared : 26/100
5. Okra, frozen, cooked, boiled, drained, without salt : 25/100

Following on from the five top okra items or products containing nutritional value we have a more comprehensive break down of Okra, raw, and the highest item containing nutritional value which is Okra, raw. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on okra. Our aim is to provide a comprehensive analysis of the nutritional value content in okra.

Nutritional Density Values

The list at thee bottom of the page gives the total nutritional score in the 6 items from the general description 'okra' each of which show the nutritional amounts as well as Calories, Protein, Fat, Carbohydrate, Fiber and Sugar. The top 6 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

okra nutritional value per 100g

The level of nutritional value can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of nutritional value from the 3 frozen items is in Okra, frozen, unprepared where the nutritional value content is 26 /100 per 100g. The total food items which are raw is 1 item. The highest amount of nutritional value from the 1 raw items is in Okra, raw where the nutritional content score is 31. The number of food items which are cooked are 4 items. The highest amount of nutritional value from the 4 cooked items is in Okra, cooked, boiled, drained, without salt where the score is 30. Comparing raw and cooked okra shows that cooking can change the levels of nutritional value by 1.

For a serving per 100g, in a diet, the amount of Calories is 33 kcal (2% RDA), the amount of Protein is 1.93 g (3% RDA), the amount of Fat is 0.19 g, the amount of Carbohydrate is 7.45 g (6% RDA), the amount of Fiber is 3.2 g (13% RDA) and the amount of Sugar is 1.48 g (2% RDA). The nutritional value amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

nutritional value and nutrition facts in okra per 100g

For the food Okra, raw the typical serving size is 1 cup (or 100 g). In terms of the gram weight and total content for this serving the Calories content is 33 kcal, the Protein content is 1.93 g, the Fat content is 0.19 g, the Carbohydrate content is 7.45 g, the Fiber content is 3.2 g and the Sugar content is 1.48 g. nutritional value and nutritional content in okra

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.7 (kcal).The number of calories from Fat is 1.6 (kcal).The total calories from carbohydrate is 26.6 (kcal).nutritional value, calories and nutritional content in okra

This list of 6 types of okra, is brought to you by www.dietandfitnesstoday.com and ranges from Okra, raw through to Okra, frozen, cooked, boiled, drained, with salt where all food items are ranked by the nutritional value. The nutritional content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question what is the nutritional value of okra.

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Average Content for okra

The average (or more correctly the arithmetic mean) amount of nutritional value contained in 100 Calories of okra, based on the list below of 6 different items under the general description of okra, is 27.17 /100 of nutritional value. The averages for the different nutrients are as follows; the average amount of Calories is 28.33 kcal, the average amount of Protein is 1.77 g, the average amount of Fat is 0.22 g, the average amount of Carbohydrate is 5.99 g, the average amount of Fiber is 2.43 g and the average amount of Sugar is 2.50 g.

Median Amount

The median nutritional nutritional value value is found in Okra, cooked, boiled, drained, with salt which in 100 Calories contains 29 /100 of nutritional value. For this serving the amount of Calories is 22 kcal, the amount of Protein is 1.87 g, the amount of Fat is 0.21 g, the amount of Carbohydrate is 4.51 g, the amount of Fiber is 2.5 g and the amount of Sugar is 2.4 g.

Highest Nutritional Density Content

Using the list below for the 6 different okra nutrition entries in our database, the highest amount of nutritional value is found in Okra, raw which has a nutritional value of 31. For a 100g serving the Calories content is 33 kcal, the Protein content is 1.93 g, the Fat content is 0.19 g, the Carbohydrate content is 7.45 g, the Fiber content is 3.2 g, the Sugar content is 1.48 g.

The lowest nutritional value is in Okra, frozen, cooked, boiled, drained, with salt which has a value of 22 /100 of nutritional value. For a 100g serving the amount of Calories is 34 kcal, the amount of Protein is 1.63 g, the amount of Fat is 0.24 g, the amount of Carbohydrate is 6.41 g, the amount of Fiber is 2.1 g, the amount of Sugar is 2.87 g.

The difference between the highest and lowest values gives a nutritional value range of 9. The range for the other nutrients are as follows; 1 kcal for Calories, 0.3 g for Protein, 0.05 g for Fat, 1.04 g for Carbohydrate, 1.1 g for Fiber, 1.39 g for Sugar.

Nutritional Scores per Typical Serving

For a typical serving of 1 package (10 oz) (or 284 g) for Okra, frozen, unprepared the Calories content is 85.2 kcal, the Protein content is 4.8 g, the Fat content is 0.71 g, the Carbohydrate content is 18.83 g, the Fiber content is 6.25 g and the Sugar content is 8.43 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing nutritional value which can be scaled for different servings and quantities.


List of Nutritional Values for Okra

1. Okra, raw - nutritional score 31 / 100
  
Fiber
(%RDA)
Sugar
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  For a 100g serving :
3.2 g (13%)1.48 g (2%)33 kcal (2%)7.45 g (6%)0.19 g (0%)1.93 g (3%)
  Typical Serving size of 1 cup (or 100g):
   3.2 g (13%) 1.48 g (2%) 33 kcal (2%) 7.45 g (6%) 0.19 g (0%) 1.93 g (3%)
  Other serving sizes 8 pods (3 long) (or 95g):
   3.04 g (12%) 1.41 g (2%) 31.35 kcal (2%) 7.08 g (5%) 0.18 g (0%) 1.83 g (3%)
2. Okra, cooked, boiled, drained, without salt - nutritional score 30 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.5 g (10%)2.4 g (3%)22 kcal (1%)4.51 g (3%)0.21 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup slices (or 80g):
   2 g (8%) 1.92 g (2%) 17.6 kcal (1%) 3.61 g (3%) 0.17 g (0%) 1.5 g (3%)
  Other serving sizes 8 pods (3 long) (or 85g):
   2.13 g (9%) 2.04 g (2%) 18.7 kcal (1%) 3.83 g (3%) 0.18 g (0%) 1.59 g (3%)
3. Okra, cooked, boiled, drained, with salt - nutritional score 29 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.5 g (10%)2.4 g (3%)22 kcal (1%)4.51 g (3%)0.21 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup slices (or 80g):
   2 g (8%) 1.92 g (2%) 17.6 kcal (1%) 3.61 g (3%) 0.17 g (0%) 1.5 g (3%)
  Other serving sizes 8 pods (3 long) (or 85g):
   2.13 g (9%) 2.04 g (2%) 18.7 kcal (1%) 3.83 g (3%) 0.18 g (0%) 1.59 g (3%)
4. Okra, frozen, unprepared - nutritional score 26 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.2 g (9%)2.97 g (3%)30 kcal (2%)6.63 g (5%)0.25 g (0%)1.69 g (3%)
  Typical Serving size of 1 package (10 oz) (or 284g):
   6.25 g (25%) 8.43 g (9%) 85.2 kcal (4%) 18.83 g (14%) 0.71 g (1%) 4.8 g (9%)
  Other serving sizes 1 package (3 lb) (or 1361g):
   29.94 g (120%) 40.42 g (45%) 408.3 kcal (20%) 90.23 g (69%) 3.4 g (5%) 23 g (41%)
5. Okra, frozen, cooked, boiled, drained, without salt - nutritional score 25 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.1 g (8%)2.87 g (3%)29 kcal (1%)6.41 g (5%)0.24 g (0%)1.63 g (3%)
  Typical Serving size of 1 package (10 oz) yields (or 255g):
   5.36 g (21%) 7.32 g (8%) 73.95 kcal (4%) 16.35 g (13%) 0.61 g (1%) 4.16 g (7%)
  Other serving sizes .5 cup slices (or 92g):
   1.93 g (8%) 2.64 g (3%) 26.68 kcal (1%) 5.9 g (5%) 0.22 g (0%) 1.5 g (3%)
6. Okra, frozen, cooked, boiled, drained, with salt - nutritional score 22 / 100
  
Fiber Sugar Calories Carbohydrate Fat Protein
  For a 100g serving :
2.1 g (8%)2.87 g (3%)34 kcal (2%)6.41 g (5%)0.24 g (0%)1.63 g (3%)
  Typical Serving size of 1 package (10 oz) yields (or 255g):
   5.36 g (21%) 7.32 g (8%) 86.7 kcal (4%) 16.35 g (13%) 0.61 g (1%) 4.16 g (7%)