How many calories are in 83 grams of okra?

Okra, a low-calorie vegetable, has roughly 33 calories per 100 grams. So, how many calories are in 83 grams of okra? You can expect around 27.4 calories, a minimal and healthy addition to any diet.

Quick Summary

An 83-gram serving of raw okra contains approximately 27.4 calories. This vegetable is also a great source of fiber and vitamins C and K. The final count can change depending on preparation.

Key Points

• Low in Calories: An 83-gram serving of raw okra provides approximately 27.4 calories.

• High in Fiber: Okra is rich in fiber, which can aid in digestion and blood sugar regulation.

• Nutrient-Rich: It's a source of essential vitamins, including vitamin K and vitamin C, and minerals like magnesium and folate.

• Cooking Matters: The preparation method affects the calorie count, with frying adding the most calories.

• Antioxidant Source: Okra contains antioxidants that fight oxidative stress.

• Reduce Sliminess: Use high-heat methods or add acidic ingredients to minimize the okra's slimy texture.

Calculating Calories in 83 Grams of Okra

To determine the exact calorie content, data from the USDA shows that 100 grams of raw okra has about 33 calories. Using this information, it's possible to find that 83 grams of raw okra contains approximately 27.4 calories. This makes it a great choice for those monitoring their calorie intake.

Nutritional Breakdown of Okra

Beyond its low-calorie content, okra offers a range of important nutrients. This includes:

• Fiber: Aids in digestion and promotes a feeling of fullness.
• Vitamin K: Important for blood clotting and bone health.
• Vitamin C: Supports the immune system and acts as an antioxidant.
• Folate (Vitamin B9): Supports cell growth and metabolism, essential during pregnancy.
• Magnesium: Involved in many bodily processes, from energy production to muscle function.
• Antioxidants: Help to protect cells from damage.

These nutrients provide multiple health benefits, with fiber playing a key role in managing blood sugar levels and improving digestive health.

Raw vs. Cooked Okra: Calorie Comparison

The calorie count varies depending on how okra is cooked. Here's a comparison:

Cooking Method	Approximate Calories per 83 grams	Impact on Macronutrients
Raw	~27.4 calories	Retains all original nutrients without added fats.
Boiled	~18.7 calories	Water absorption lowers the calorie count; some nutrients may decrease slightly.
Sautéed (with oil)	~40-50+ calories	Calories increase with the addition of cooking oil.
Fried	~60-70+ calories	Significant calorie increase due to breading and frying.

Eating okra raw or lightly boiled keeps the calorie count low. High-fat cooking methods, while flavorful, increase the total calories.

Avoiding the Slimy Texture of Okra

The mucilaginous texture of okra can be a concern. However, there are several methods to reduce sliminess while maintaining its health benefits. The key is often to limit water and use high heat.

• Roasting or Grilling: Cook okra at high temperatures. This helps evaporate moisture and results in a drier texture.
• Frying with Cornmeal: Coating okra in cornmeal and frying is a popular way to achieve a crispy texture.
• Adding Acidity: Ingredients like tomatoes or lemon juice can help break down the mucilage, making okra suitable for stews and curries.
• Quick Sautéing: Sautéing okra in a hot pan with a small amount of oil and seasonings can produce a non-slimy texture.

Conclusion: Okra and Calorie Control

For those watching their calorie intake, 83 grams of raw okra offers about 27.4 calories. Its low-calorie density and fiber content, along with vitamins C and K, make it a beneficial food choice. Opting for raw or boiled methods is best for a low-calorie meal, but high-heat cooking can still make it a delicious addition.

Okra's Health Benefits: Learn more about the advantages of eating okra by exploring the Cleveland Clinic's detailed information about its benefits.

Frequently Asked Questions

Does cooking okra affect its calorie count?

The cooking method influences the calorie content. Cooking itself does not add calories, but adding oil, such as frying, will increase the calorie count. Boiling without added fats can slightly lower the calories per gram.

Is okra helpful for weight loss?

Yes, okra can support weight loss. It is low in calories and high in fiber, which helps you feel full and satisfied.

How can I cook okra to avoid the slimy texture?

To reduce sliminess, cook okra with high heat, such as roasting or grilling. Adding acidic ingredients like lemon juice or tomatoes can also minimize the texture.

What are the key health benefits of okra?

Okra offers multiple health benefits, including supporting heart health and better blood sugar control, thanks to its fiber content. It also contains vitamin K and calcium, which may strengthen bones.

Can I eat raw okra?

Yes, raw okra is safe to eat and is packed with nutrients. It can be added to salads or eaten as a snack.

How much fiber is present in okra?

A 100-gram serving of raw okra contains about 3.2 grams of dietary fiber. This includes both soluble and insoluble fiber, beneficial for digestive health.

Is okra appropriate for a low-carb diet?

Yes, okra fits into low-carb diets. For instance, a 100-gram serving of raw okra has around 7.5 grams of carbohydrates, with a significant amount from dietary fiber.