How Many Calories Are in 100 Grams of Cooked Lady Finger?

November 2, 2025 •

4 min read

According to nutrition data, 100 grams of boiled and drained okra contains a minimal 22 to 29 calories, making it a very low-calorie vegetable choice. This guide explores exactly how many calories are in 100 grams of cooked lady finger and how preparation methods significantly alter its caloric value.

Quick Summary

The calorie count for 100 grams of cooked lady finger, or okra, varies depending on the cooking method, ranging from a low of 22 kcal for boiled to over 40 kcal when oil is added. This difference is primarily due to added fats, as okra itself is naturally low in calories and rich in fiber and vitamins.

Key Points

Boiled Calories: 100 grams of boiled, drained lady finger (okra) contains approximately 22-29 calories.
Fat Increases Calories: Frying lady finger with added fat can increase its calorie count to 41-43 kcal or higher per 100 grams.
Nutrient-Rich: Okra is a good source of fiber, vitamins (C, K, A, folate), and minerals (magnesium, potassium).
Cooking Method Matters: Opt for boiling, steaming, or light stir-frying to keep the dish low in calories and maximize nutrient retention.
Great for Weight Management: The high fiber and low-calorie nature of lady finger makes it an excellent food for weight control.
Supports Digestion and Heart Health: Fiber and mucilage aid digestion and help lower cholesterol levels.

The Caloric Difference: Raw vs. Cooked Lady Finger

Raw lady finger (okra) is incredibly low in calories, with approximately 33 kcal per 100 grams. When cooked, its caloric density can change depending on how it is prepared. Cooking methods that use added fat, such as frying, will increase the calorie content, while methods like boiling or steaming keep it low. For instance, 100 grams of boiled, drained okra with no salt added contains about 22-29 calories, which is even lower than its raw state due to the water content and cooking process. In contrast, 100 grams of stir-fried okra with added oil can contain 41-43 calories or more.

Impact of Cooking Methods on Calories

The method you choose to cook lady finger plays the most significant role in its final calorie count. Boiling and steaming are the most calorie-friendly options, as they do not require added fat. On the other hand, frying, a popular cooking method in many cuisines, can introduce a substantial amount of oil, drastically increasing the calorie count. For example, a recipe for 'Bhindi Fry' can escalate the calories significantly per serving when a few tablespoons of oil are used. This demonstrates that the ingredients added during cooking are more of a caloric factor than the vegetable itself.

A Nutritional Snapshot of Cooked Lady Finger

Beyond its low calorie count, lady finger offers an impressive array of nutrients that contribute to overall health. A typical 100-gram serving provides a range of beneficial vitamins and minerals:

Dietary Fiber: Rich in dietary fiber, lady finger aids digestion, promotes feelings of fullness, and can help regulate blood sugar levels.
Vitamins: It is an excellent source of vitamins C and K1. Vitamin C supports immune function, while vitamin K1 is important for blood clotting and bone health. It also contains vitamins A, B6, and folate.
Minerals: Key minerals include magnesium, potassium, and calcium.
Antioxidants: Okra is packed with antioxidants, including polyphenols, which can protect cells from oxidative damage and support heart health.

Health Benefits of Incorporating Lady Finger

Adding lady finger to your diet can provide several health advantages:

Supports Weight Management: Its high fiber and water content help you feel full, reducing overall calorie intake.
Aids Digestive Health: The dietary fiber, along with its unique mucilage (the slimy substance), can assist in regulating bowel movements and promoting a healthy digestive tract.
Promotes Heart Health: Okra's mucilage can bind to cholesterol in the gut, helping to lower levels of 'bad' cholesterol.
May Help Control Blood Sugar: Studies suggest that okra may help with blood sugar regulation, which is beneficial for managing conditions like prediabetes and type 2 diabetes.
Enhances Pregnancy Health: The folate content in okra is vital for preventing neural tube defects during pregnancy.

Comparison of Lady Finger Calorie Counts (Per 100 grams)


Cooking Method	Approximate Calories (kcal)	Key Difference
Raw Okra	~33 kcal	Baseline calorie count.
Boiled (without salt, drained)	~22-29 kcal	Lowest calorie option, as no fat is added during cooking.
Boiled (with salt, drained)	~22-29 kcal	Calorie content remains the same as without salt, just adds sodium.
Cooked (fat added)	~41-43 kcal	The addition of oil or butter increases caloric density significantly.
Fried ('Bhindi Fry' type)	~196 kcal per cup	Significantly higher due to large amounts of added oil used in frying.

How to Preserve Nutrients While Cooking

To maximize nutritional benefits and minimize added calories, consider these tips:

Use Healthy Cooking Methods: Stick to boiling, steaming, or light stir-frying with a minimal amount of healthy oil like olive or coconut oil. Steaming is particularly effective at preserving water-soluble vitamins like vitamin C.
Rinse and Dry Thoroughly: Wash and then wipe the okra pods completely dry before cooking to minimize the characteristic sliminess, especially for stir-fries. This helps achieve a crispier texture without excessive oil.
Cook for Less Time: Overcooking can lead to nutrient loss. Cook until tender-crisp rather than mushy.
Add Acid: A little acid, such as lemon juice or kokum, added during cooking can help cut down the sliminess while adding a tangy flavor.
Pair with Healthy Spices: Use flavorful, zero-calorie spices like cumin, turmeric, and chili powder to boost flavor without adding fat.

Conclusion: The Bottom Line on Calories

In summary, the calorie content of 100 grams of cooked lady finger is not a fixed number and depends heavily on the preparation method. For the lowest calorie option, boiling or steaming will yield a dish with as few as 22-29 calories per 100g. When frying, the number of calories can double or even triple depending on how much oil is used. Lady finger remains a nutritious choice, rich in fiber, vitamins, and minerals, regardless of preparation. For weight-conscious individuals, prioritizing low-fat cooking methods ensures you can enjoy all its health benefits without the extra calories.

For more in-depth nutritional information on okra and its health benefits, you can explore detailed reports from reliable health sources like Healthline. Healthline

Frequently Asked Questions

Yes, cooking can affect its nutritional value. While boiling and steaming preserve most nutrients, frying with oil increases the calorie and fat content. Overcooking can also reduce some heat-sensitive vitamins.

Boiled lady finger is generally considered healthier as it retains its low-calorie, low-fat profile. Fried versions absorb oil, significantly increasing the calorie and fat content, though they can still be a nutritious option when prepared with healthy oils in moderation.

To reduce sliminess, wash and dry the pods thoroughly before cooking, cook over high heat for stir-fries, and consider adding an acidic ingredient like lemon juice, vinegar, or kokum during the cooking process.

Yes, lady finger is excellent for weight loss. It is low in calories but high in fiber, which helps you feel full and satisfied for longer, reducing the temptation to overeat.

Several studies suggest that lady finger may help with blood sugar regulation due to its high fiber content and mucilage, which can slow the absorption of sugars from the intestines.

The best methods are boiling, steaming, or sautéing with a minimal amount of healthy oil. These methods preserve the natural nutrient content without adding excessive calories from fat.

Yes, raw lady finger is edible and often used in salads. It provides a different texture and taste experience. One hundred grams of raw okra has around 33 calories.