How many calories are in 100 grams of okra?
As a cornerstone of a healthy and balanced diet, okra, also known as lady's finger, is a low-calorie vegetable rich in nutrients. Its caloric content is a key reason for its popularity among those seeking to manage their weight or simply eat more healthily. A 100-gram serving of raw okra contains approximately 33 calories. The low-fat and high-fiber profile of okra means that these calories are accompanied by a wealth of beneficial nutrients, not empty carbohydrates.
Okra's low-calorie density is attributed to its high water and fiber content. The fiber also promotes a feeling of fullness, which can help curb appetite and reduce overall calorie intake. This makes okra a valuable ally in any weight management strategy, offering volume and satisfaction without the caloric cost of other foods.
Nutritional breakdown of 100 grams of raw okra
Beyond its low-calorie count, 100 grams of raw okra provides a rich nutritional profile. This serving size is packed with essential macronutrients and micronutrients that contribute significantly to overall health. Below is a detailed breakdown of the nutritional content, based on data from the U.S. Department of Agriculture (USDA):
- Carbohydrates: Approximately 7.5 grams, which primarily come from complex carbs and fiber, helping to provide sustained energy.
- Dietary Fiber: With about 3.2 grams of fiber, okra supports digestive health and aids in maintaining stable blood sugar levels.
- Protein: Okra offers a small but notable amount of protein, around 1.9 grams, which is unique for many fruits and vegetables.
- Fat: It contains a negligible amount of fat, typically around 0.2 grams, making it virtually fat-free.
- Vitamins: It is an excellent source of Vitamin K (31.3 mg) and Vitamin C (23 mg), meeting a significant portion of the daily recommended intake. It also provides a good dose of Folate (60 mcg) and Vitamin A (36 mcg).
- Minerals: Key minerals in okra include magnesium (57 mg), potassium (299 mg), and calcium (82 mg).
Health benefits associated with okra consumption
Okra's impressive nutritional makeup translates into several health benefits. These advantages extend beyond weight management, supporting various bodily functions and contributing to long-term wellness.
- Digestive Health: The high fiber content, particularly the soluble fiber known as mucilage, acts as a laxative to prevent constipation and promote a healthy digestive system.
- Blood Sugar Regulation: The fiber in okra can help manage blood sugar levels by slowing down the absorption of sugar in the digestive tract. This effect is particularly beneficial for individuals with or at risk of developing diabetes.
- Heart Health: The soluble fiber in okra has been shown to reduce harmful cholesterol levels, lowering the risk of heart disease. Okra is also rich in polyphenols, which are antioxidants that protect against inflammation and reduce the risk of heart problems.
- Immune System Support: The high concentration of Vitamin C helps to boost the immune system, protecting the body against illnesses.
- Bone Strength: Okra is a good source of calcium and Vitamin K, both of which are crucial for maintaining strong and healthy bones and preventing osteoporosis.
- Vision Improvement: Rich in Vitamin A and other antioxidants, okra supports healthy eyesight and helps prevent age-related macular degeneration.
Raw vs. cooked okra: Nutritional comparison
The way okra is prepared can slightly alter its nutritional content, though it remains a healthy option regardless of preparation method. The primary differences involve the nutrient retention and the introduction of additional calories through cooking oils.
| Feature | 100g Raw Okra | 100g Boiled Okra (approx) |
|---|---|---|
| Calories | ~33 kcal | ~35 kcal |
| Protein | ~1.9 g | ~3 g |
| Fat | ~0.2 g | ~0 g |
| Carbohydrates | ~7.5 g | ~7 g |
| Fiber | ~3.2 g | ~4 g |
| Vitamin C | ~23 mg | ~14 mg |
| Vitamin K | ~31.3 mg | ~32 mcg |
As the table shows, while the overall calorie and macro profile remains similar, some subtle changes occur during cooking. Boiling can cause some water-soluble vitamins, like Vitamin C, to leach out into the cooking water. However, boiling can also increase the concentration of other components, such as fiber, in the remaining vegetable. The most significant impact on calories will come from the cooking method itself; frying okra, for example, will add a considerable number of calories from oil, negating much of its low-calorie advantage.
Conclusion
When considering how many calories are in 100 grams of okra, the answer is a modest 33 for the raw vegetable. This low energy density, coupled with its high fiber, vitamin, and mineral content, solidifies its status as a highly beneficial food for weight management and overall health. Whether enjoyed raw in a salad, boiled, or steamed, okra provides a wealth of nutritional advantages that can support digestive health, regulate blood sugar, and contribute to heart and bone health. Incorporating this versatile vegetable into your diet is an easy and effective way to boost your nutrient intake without significantly impacting your calorie count. For more dietary information, consult resources like the USDA's food database.
