How many calories are in one bowl of lady finger?

January 3, 2026 •

4 min read

According to the U.S. Department of Agriculture, one cup (100g) of raw lady finger contains a mere 33 calories, but the answer to "how many calories are in one bowl of lady finger" is not so simple, as the preparation method significantly alters this number. This low-calorie vegetable is versatile, but its oil absorption can quickly increase the final energy content.

Quick Summary

The calorie count for a bowl of lady finger varies significantly, ranging from very low for raw or steamed versions to much higher for fried preparations. The amount and type of oil used are the primary factors influencing the final nutritional value, so cooking method is key.

Key Points

Raw vs. Cooked Calories: Raw lady finger contains only about 33 calories per 100g, but calories increase significantly with oil-based cooking methods like frying.
Oil Is the Primary Calorie Contributor: The amount and type of oil used in preparation are the main factors that raise the calorie count of a cooked lady finger dish.
Healthiest Cooking Methods: To keep calories low, opt for steaming, boiling, air-frying, or dry roasting instead of deep-frying.
Packed with Nutrients: Lady finger is rich in essential nutrients, including dietary fiber, Vitamin C, Vitamin K, and potassium, regardless of preparation style.
Aids in Weight Management: The high fiber content of lady finger helps promote a feeling of fullness, which can support weight loss efforts.

The Calorie Breakdown of Lady Finger

Understanding the calorie content of lady finger, also known as okra or bhindi, starts with its raw form. A standard cup (approximately 100g) of raw lady finger is very low in calories, making it an excellent addition to a healthy diet. However, most people consume it cooked, and this is where the calorie count can change dramatically depending on the preparation.

Factors Affecting Calorie Count in a Bowl

Several variables influence the final calorie total of a bowl of lady finger. By being mindful of these factors, you can better manage your intake.

Cooking Method: The most significant factor is how you cook it. Frying lady finger in oil or ghee, a popular method in many cuisines, will add substantial calories from fat. Steaming, boiling, or roasting with minimal oil will keep the calorie count low.
Amount of Oil: A recipe calling for 2 tablespoons of oil adds significantly more calories than one using just a teaspoon. Given that one tablespoon of oil can contain over 120 calories, this can quickly inflate the total.
Additional Ingredients: Other ingredients commonly added to lady finger dishes, such as onions, potatoes, or high-fat sauces like coconut milk, will also contribute calories. Including lean proteins or other low-calorie vegetables is a way to create a more balanced meal.
Serving Size: The definition of "one bowl" can vary widely. A small side dish will have far fewer calories than a large main course. The standard serving size for vegetables is typically around 100g or one cup.

Comparing Different Lady Finger Preparations

To illustrate how preparation impacts calories, let's look at a few examples based on a one-cup (100g) serving.


Preparation Method	Key Ingredients	Approximate Calories (per 1 cup)	Comments
Raw	Lady finger	~33 kcal	Very low-calorie, high in nutrients.
Boiled/Steamed	Lady finger, water	~35 kcal	Minimal change from raw, slightly higher with cooking.
Pyaz Wali Bhindi (Stir-fried)	Lady finger, onion, spices, moderate oil	~111 kcal	A heart-friendly stir-fry version with controlled fat.
Bhindi Fry (Deep-fried)	Lady finger, spices, ample oil	~196 kcal	High in calories due to significant oil absorption.
Stuffed Bhindi (Fried)	Lady finger, spices, chickpeas, oil	>200 kcal	Calorie count increases with the addition of filling and frying.

This table clearly shows the calorie disparity. A simple shift from deep-frying to a low-oil stir-fry can save over 80 calories per serving.

The Nutritional Profile of Lady Finger

Beyond its calorie count, lady finger offers an impressive nutritional profile. It is a source of essential vitamins and minerals that contribute to overall health. For a 100g serving of raw lady finger, the breakdown is approximately:

Fiber: 3.2 g, aids in digestion and weight management by promoting a feeling of fullness.
Protein: 1.93 g, a modest amount for a vegetable.
Carbohydrates: 7.45 g, primarily complex carbs and fiber.
Fat: 0.19 g, naturally very low in fat.
Vitamins: Rich in Vitamin C (23 mg) for immune support and Vitamin K (31.3 µg) for bone health.
Minerals: Good source of potassium (299 mg), calcium (82 mg), and magnesium (57 mg).

Low-Calorie Cooking Methods for Lady Finger

If you are aiming for weight management or simply want to enjoy lady finger in its healthiest form, focusing on low-calorie cooking methods is essential.

Healthy Cooking Techniques

Steaming or Boiling: The simplest method, which preserves the vegetable's natural nutrients and keeps the calorie count minimal. Be aware that this can increase the characteristic 'slimy' texture of okra.
Air-frying: Provides a crispy texture similar to deep-frying but with a fraction of the oil. A light spritz of oil is all that's needed.
Dry Roasting: Toss lady finger pieces with spices and a minimal amount of oil, then roast in the oven until tender and slightly browned. This brings out a nice flavor without excessive fat.
Stir-frying (Minimal Oil): Use a non-stick pan and just a teaspoon of oil. Sauté with onions and other seasonings until cooked through. To reduce sliminess, cook the lady finger over high heat in a single layer without overcrowding the pan.

The Role of Fiber in Weight Management

The high dietary fiber content of lady finger is a major benefit, especially for those watching their weight. Fiber slows digestion, helps regulate blood sugar levels, and contributes to a feeling of satiety, which can prevent overeating. This makes it a valuable food for managing appetite and promoting a healthy metabolism.

Conclusion: How to Enjoy Lady Finger Mindfully

In conclusion, the calorie count for a bowl of lady finger is not a fixed number and is primarily determined by how it is cooked. While raw okra is incredibly low in calories and packed with nutrients, popular fried versions can have a calorie count several times higher due to the oil used. For a health-conscious approach, opting for steamed, roasted, or minimally stir-fried methods allows you to enjoy the full nutritional benefits of this versatile vegetable without unnecessary added fats and calories. By understanding the impact of preparation, you can enjoy lady finger as a healthy and satisfying part of your diet.

For more detailed nutritional information on lady finger and other vegetables, consult reliable sources like the USDA database.

Frequently Asked Questions

Yes, lady finger is excellent for weight loss. It is very low in calories and high in dietary fiber, which helps you feel full longer and can reduce overall calorie intake.

To reduce sliminess, cook lady finger over high heat in a single layer without overcrowding the pan. Adding an acidic ingredient like a squeeze of lemon juice, kokum, or vinegar during cooking can also help.

Okra and lady finger are two common names for the same vegetable, Abelmoschus esculentus. It is also known as bhindi in India.

While delicious, bhindi fry is typically not considered a healthy, low-calorie dish due to the large amount of oil used in the frying process. The calories from fat can be substantial.

Lady finger is high in antioxidants, dietary fiber, Vitamin C, Vitamin K, and folate. It aids in digestion, supports immune function, and contributes to bone health.

Use cooking methods like steaming, boiling, or air-frying. For stir-frying, use a non-stick pan with just a teaspoon of oil and lots of spices and onions for flavor instead of relying on fat.

Some research suggests lady finger may have antidiabetic properties and help regulate blood sugar levels, likely due to its high fiber content. However, always consult a healthcare provider for managing diabetes.

Yes, raw lady finger is safe to eat and is very low in calories. It is sometimes used in salads. Be aware of its potential fibrous and slightly sticky texture.