Vegetables / Marrow Vegetables
Okra, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 90% |
| Calories | 30kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 6.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 12 mg/ 70mg (17%) source |
Minerals
Calcium | 79 mg/ 750mg (10%) |
Phosphorus | 23 mg/ 700mg (3%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Boiled okra (okra pods cooked in water). It’s a vegetable side that’s naturally low in calories and has a good amount of fiber.
Why it matters to health
Okra is helpful for everyday health because it provides dietary fiber (about 2.6 g per 100 g), which supports better digestion and helps you feel fuller, making it easier to balance meals. It also has low fat (about 0.2 g) and very low sodium (about 6 mg), so it’s a good choice for regular meals and snacks. The carbs come mostly with fiber (sugar is about 2.5 g), which is generally easier to fit into a balanced eating pattern. Tip for best results: since it’s boiled, it stays lighter than fried versions—great for 3 full meals plus 1–2 snacks a day.
Healthier tips
- Serve as a side with rice or ulam: aim for about 1/2 to 1 cup cooked okra per meal depending on your appetite.
- Keep the cooking simple: boil or steam, then season with light salt, garlic, onion, or herbs.
- If you’re adding protein (fish, chicken, tofu), pair okra with it to make a more complete meal.
- For snacks, you can have a small portion of okra as part of a veggie-forward meal plate, not as a replacement for main energy foods.
Common Filipino dishes
Ginataang okra, Pinakbet (with okra), Okra with shrimp (sautéed), Okra and egg stir-fry, Boiled okra with bagoong
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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