Vegetables / Marrow Vegetables
Okra
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 92% |
| Calories | 34kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.8 g/ 71g (2%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 5.9 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 1 mg/ 70mg (1%) |
Minerals
Calcium | 51 mg/ 750mg (6%) |
Phosphorus | 43 mg/ 700mg (6%) |
Iron | 0.4 mg/ 12mg (3%) |
Potassium | 201 mg/ 2000mg (10%) |
Sodium | 11 mg/ 1500mg (0.73%) very low |
Zinc | 0.1 mg/ 7mg (1%) |
What is this food?
Okra (also called lady’s finger) is a green pod vegetable. For every 100g, it’s low in calories (~34 kcal) and has a good amount of fiber (about 3.6g).
Why it matters to health
Okra’s dietary fiber helps keep you full and supports healthy digestion—useful when you’re eating 3 meals plus 1–2 snacks a day. It also has low fat and very little sodium (about 11mg per 100g), which makes it a good everyday vegetable choice. It’s naturally low in sugar (about 1.2g), so it can fit well alongside rice and other main foods. If you’re cooking it with lots of oil, though, the dish can become higher in calories—so the cooking method matters.
Healthier tips
- Pair okra with a balanced plate: 1/2 plate veggies, plus rice or other carbs, and a palm-sized serving of protein (fish, chicken, tofu, or eggs).
- For snacks, use okra dishes as part of your meal (not as a “snack substitute”); keep snacks to fruit, yogurt, nuts (small portion), or boiled eggs.
- Cook with less oil: try ginisa with minimal oil, sauté with water/broth, or stew instead of deep-frying.
- If you’re watching sodium, go easy on bagoong, patis, and extra salt.
Common Filipino dishes
Ginisang okra, Okra with shrimp (ginisang okra with hipon), Pinakbet with okra, Sinigang na okra, Adobong okra
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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