per 100 grams
Carbohydrates 7.5 g
Proteins 1.9 g
Fats 0.2 g
Water 89.6 g
Sugar 1.5 grams
Fiber 3.2 grams
Starch 0.3 grams
Trans Fats 0 ug
Cholesterol 0.3 ug
Ash 0.9 grams


33 Calories per 100g

What is Okra?

Okra is a variety of edible green seed pod vegetable from the mallow family, native to Africa and cultivated for thousands of years. It is a key ingredient in many African, Middle Eastern, Indian and Caribbean dishes. Okra is commonly referred to as “ladyfingers” due to its slender, finger-like shape that is usually dusted on before cooking.

Although it may be considered an unassuming vegetable, okra offers a number of amazing benefits that are often overlooked. Not only is okra a delicious treat, but it is packed with essential vitamins, minerals and antioxidants that can help boost your overall health. Here, we explore the different ways that okra can benefit your body.

Okra Nutrition

Okra is a nutrient-packed vegetable. It is a good source of vitamin A, vitamin C, vitamin E, iron, calcium, magnesium and dietary fibre. It is also a good source of antioxidants, which help to protect cells from damage caused by free radicals. It is important to note that for some of these benefits, okra needs to be cooked in order to make it easier to absorb its beneficial compounds.

Okra Health Benefits

One of the most well-known benefits of okra is its ability to lower cholesterol. In a study conducted on laboratory rats, okra extract was found to significantly reduce levels of cholesterol. This is due to the presence of acetogenins, a type of antioxidant that helps prevent the absorption of cholesterol in the gut. Additionally, okra is thought to help regulate blood sugar levels, making it a beneficial food for those with diabetes.

Okra is a great source of dietary fiber and can help to promote digestion and elimination. Its high fiber content helps to keep the digestive tract clean and healthy, which can help to reduce the risk of colon cancer. Fiber also helps the body to absorb more nutrients from the foods we eat, helping to maintain a well-balanced diet.

Okra is also known to be an anti-inflammatory food, thanks to its high content of vitamin C and other antioxidants. Vitamin C has been found to help reduce inflammation in the body, while also boosting the immune system. Additionally, okra is a good source of potassium, which is essential for maintaining healthy blood pressure levels.

How to Incorporate Okra Into Your Diet

Okra is incredibly versatile and can be prepared in a variety of ways. It can be roasted, stewed, stir-fried, boiled, baked or even eaten raw. When preparing okra, it is important to remember to wash it before use to remove any dirt or debris that may be lingering on the vegetable.

Okra can be added to stews, curries and soups for added flavor and texture. It can also be tossed into salads or sautéed with garlic and onions for a tasty side dish. To make the most of its health benefits, try grilling or roasting okra with a sprinkle of olive oil and sea salt to create a flavorful snack.

Final Word

Okra is a nutritious and delicious vegetable, offering numerous health benefits. Its high vitamin and mineral content can help to boost the immune system, reduce inflammation and cholesterol levels, and promote digestion. Adding okra to your diet could be just the thing to give your health a little boost.