Okra Nutrition Uncovered: How many calories does one okra have?

November 6, 2025 •

4 min read

A single, small raw okra pod contains very few calories, often just 3 to 5 kcal, making it a great low-energy addition to any meal. For those tracking their intake, knowing precisely how many calories does one okra have? can help inform smart eating decisions and shed light on this vegetable's nutritional power.

Quick Summary

This article details the minimal calorie content of a single okra pod and its impressive nutritional benefits. It explores its rich supply of essential vitamins, minerals, and dietary fiber, explaining its role in supporting overall health and weight management.

Key Points

Minimal Calories: A single, small raw okra pod contains only 3 to 5 calories, making it a very low-energy food.
Rich in Vitamins: Okra is a great source of Vitamin C, Vitamin K, Vitamin A, and folate, supporting immune function, bone health, vision, and cell growth.
High Fiber Content: The vegetable provides both soluble and insoluble fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Antioxidant-Rich: Loaded with polyphenols and flavonoids, okra helps reduce oxidative stress and protect against free radical damage.
Versatile and Easy to Cook: The slimy texture can be managed by high-heat cooking methods like roasting or sautéing, making it easy to incorporate into various dishes.
Heart and Bone Health: Its fiber, vitamin K, and calcium content contribute to lower cholesterol and stronger bones.
Beneficial for Blood Sugar: Studies suggest that okra can help stabilize blood sugar levels by slowing down glucose absorption.

Unveiling Okra's Low-Calorie Profile

While the exact calorie count for a single okra pod can vary based on its size, it remains remarkably low. Nutritional data from the U.S. Department of Agriculture (USDA) shows that 100 grams of raw okra, which is approximately one cup, contains only 33 calories. Considering a single small okra pod typically weighs between 10 and 15 grams, the calorie count per pod is just a few calories, roughly 3 to 5 kcal. This makes okra a valuable ally for anyone looking to manage their weight or maintain a calorie-conscious diet. Its low-calorie density allows for a satisfying portion size without adding a significant number of calories to your daily intake.

The Nutritional Power of Okra

Beyond its low-calorie status, okra is a nutritional powerhouse, brimming with essential vitamins and minerals that support various bodily functions. Here is a closer look at what makes this vegetable so beneficial for a healthy diet:

Rich in vitamins: Okra provides significant amounts of Vitamin C, a powerful antioxidant that supports immune function, and Vitamin K, which is crucial for blood clotting and bone health. It also contains Vitamin A, vital for healthy vision and skin.
Essential minerals: It is a good source of magnesium, which is involved in hundreds of biochemical reactions in the body, and folate (Vitamin B9), which is important for cell growth and metabolism.
High in fiber: Okra's notable fiber content, including both soluble and insoluble types, is a key component of its health benefits. This fiber aids in digestion, helps regulate blood sugar, and promotes feelings of fullness, which can assist in weight management.
Antioxidant properties: The vegetable is packed with antioxidants like polyphenols and flavonoids, which combat free radical damage and reduce oxidative stress in the body.

Okra’s Impact on Your Health

Incorporating okra into your diet can lead to a host of health improvements. Its unique nutritional composition makes it more than just a low-calorie filler. The soluble fiber, known as mucilage, creates a gel-like substance that has been shown to lower cholesterol levels by binding with it during digestion. This can help lower the risk of heart disease. The fiber also plays a significant role in blood sugar control by slowing the absorption of sugar in the intestinal tract. For expectant mothers, the rich folate content is particularly beneficial, helping to reduce the risk of neural tube defects in developing fetuses.

Nutritional Comparison: Okra vs. Other Vegetables (per 100g raw)


Nutrient	Okra (raw)	Spinach (raw)	Broccoli (raw)
Calories (kcal)	33	23	34
Carbohydrates (g)	7.5	3.6	6.6
Fiber (g)	3.2	2.2	2.6
Protein (g)	1.9	2.9	2.8
Vitamin C (mg)	23	28.1	89.2
Vitamin K (mcg)	31.3	482.9	101.6
Folate (mcg)	60	194	63
Magnesium (mg)	57	79	21

Quick Tips for Preparing Okra

Many people are wary of okra's mucilaginous or "slimy" texture, but this can be easily managed with the right cooking techniques. Here are some simple tips to help you enjoy this nutritious vegetable:

Roast it: High-heat roasting in the oven with some oil and seasoning is an excellent way to get a crispy texture and minimize the slime.
Sauté it: Quickly sauté sliced okra in a hot pan. Adding an acidic ingredient like lemon juice or vinegar can also help reduce the mucilage.
Don't overcrowd the pan: When cooking, ensure okra slices are in a single layer to allow for proper browning and crisping.
Add to stews: If you enjoy the thickening properties, add it to soups, stews, or gumbos, where the mucilage is a welcome element.
Keep it dry: For less slime, wash and thoroughly dry okra pods before slicing them for cooking.

Conclusion: A Nutrient-Dense Addition to Your Plate

When considering how many calories does one okra have, the answer is a surprisingly small number, highlighting its potential for healthy diets. This unassuming vegetable offers a wealth of benefits, from high fiber content that supports digestion and weight control to an impressive array of vitamins and minerals. Whether you are seeking to manage blood sugar, support heart health, or simply boost your nutrient intake, okra is an excellent and versatile choice. By using proper cooking methods, you can easily overcome the texture issue and enjoy this valuable addition to your culinary repertoire. For more detailed nutritional information on okra, see the USDA food database.

Sources

Medical News Today. (2019). Okra: Nutrition, benefits, and recipe tips.
Healthline. (2025). 7 Nutrition and Health Benefits of Okra.
WebMD. (2024). Health Benefits of Okra.
Healthline. (2025). 7 Nutrition and Health Benefits of Okra.
Cleveland Clinic Health Essentials. (2023). 5 Benefits of Eating Okra.
Dr. Axe. (2025). Okra Nutrition: Improve Heart Health, Eyesight & Cholesterol Levels.
Consumer Reports. (2024). Is Okra Good for You?
Medical News Today. (2019). Okra: Nutrition, benefits, and recipe tips.

Frequently Asked Questions

The calorie count of okra remains low when cooked, though the specific preparation method can add calories. For example, a half-cup of cooked okra has about 18 calories, but frying it will add more due to the oil used.

Yes, okra is very suitable for a weight loss diet due to its low-calorie density and high fiber content. The fiber helps you feel full longer, which can reduce overall calorie consumption.

Okra is rich in several key nutrients, including Vitamin C, Vitamin K, folate, magnesium, and dietary fiber.

Yes, the mucilage or 'slime' in okra is a type of soluble fiber. This substance can help lower cholesterol by binding with it during digestion and also aids in blood sugar management by slowing sugar absorption.

For most people, eating okra in moderation is safe. However, consuming large amounts may cause gastrointestinal issues like gas or bloating in sensitive individuals due to its fructan content. Those prone to kidney stones should be mindful as okra is high in oxalates.

Yes, raw okra is safe to eat and can be added to salads or salsas. Eating it raw preserves more of its heat-sensitive vitamins, such as Vitamin C.

To reduce the slimy texture, cook okra with high-heat methods like roasting or sautéing. Keeping the okra dry before cooking and adding an acidic ingredient, like lemon juice or vinegar, can also help.

While both are healthy, spinach is significantly higher in Vitamin K and folate per 100g. Okra contains more fiber per 100g, while having comparable calories. Both are excellent low-calorie additions to a diet.