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      Okra
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      Okra

      Okra Raw
      Serving Size:
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      Nutrition Facts
      Serving Size
      1 cup (100g)
      Calories33
      % Daily Value *
      Total Fat 0.19g0%
      Saturated Fat 0.03g0%
      Trans Fat 0g
      Cholesterol 0mg0%
      Sodium 7mg0%
      Total Carbohydrate 7.5g3%
      Dietary Fiber 3.2g11%
      Total Sugars 1.5g3%
      Includes --g Added Sugars--%
      Protein 1.9g4%
      Vitamin C 23mg26%
      Vitamin D 0mcg0%
      Iron 0.62mg3%
      Calcium 82mg6%
      Potassium 299mg6%
      Phosphorus 61mg5%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      -- = missing data
      Quick Stats
      • Calories 33 2% DV
      • Protein 1.9g 4% DV
      • Carbs 7.5g 3% DV
      • Fat 0.19g 0% DV
      • Fiber 3.2g 11% DV
      • Sugar 1.5g 3% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 33 calories in Okra coming from 20% protein, 75% carbs, 5% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Okra. This food consists of 90.35% water, 1.95% protein, 7.51% carbs, 0.19% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight100g
      Calories 33 2%
      Fat 0.19g 0%
      Protein 1.9g 4%
      Carbohydrate 7.5g 3%
      Sugars 1.5g 3%
      Fiber 3.2g 11%
      Cholesterol 0mg 0%
      Saturated Fats 0.03g 0%
      Net-Carbs 4.3g
      Trans Fatty Acids 0g
      Minerals
      -- = missing data %DV
      Weight100g
      Calcium 82mg 6%
      Iron, Fe 0.62mg 3%
      Potassium, K 299mg 6%
      Magnesium 57mg 14%
      Phosphorus, P 61mg 5%
      Sodium 7mg 0%
      Zinc, Zn 0.58mg 5%
      Copper, Cu 0.11mg 12%
      Manganese 0.79mg 34%
      Selenium, Se 0.7mcg 1%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight100g
      Vitamin A, RAE 36mcg 4%
      Vitamin C 23mg 26%
      Thiamin (B1) 0.2mg 17%
      Riboflavin (B2) 0.06mg 5%
      Niacin (B3) 1mg 6%
      Vitamin B5 (PA) 0.25mg 5%
      Vitamin B6 0.22mg 13%
      Biotin --mcg
      Folate (B9) 60mcg 15%
      Folic acid 0mcg 0%
      Food Folate 60mcg 15%
      Folate DFE 60mcg 15%
      Choline 12.3mg 2%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta 416mcg 4%
      Carotene, alpha 27mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 716IU
      Lycopene 0mcg
      Lut + Zeaxanthin 280mcg
      Vitamin E 0.27mg 2%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K 31.3mcg 26%
      Vitamin K1 --mcg
      Menaquinone-4 (K2) --mcg
      Other
      -- = missing data
      Weight100g
      Water 89.6g
      Ash 0.86g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score -5.67
      Carbs & Sugars
      -- = missing data %DV
      Weight100g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 0.6g
      Glucose (Dextrose) 0.32g
      Fructose 0.57g
      Lactose 0g
      Maltose 0g
      Galactose 0g
      Starch 0.34g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight100g
      Total Monounsaturated 0.017g
      Total Polyunsaturated 0.027g
      Omega 3s 0.001g 0%
      Omega 6s 0.026g 0%
      Omega 3 to Omega 6 Ratio 0.04
      Omega 6 to Omega 3 Ratio 26
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) --g
      cis-cis-n6-Eicosadienoic Acid --g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0g
      Caproic (6:0) 0g
      Caprylic Acid (8:0) 0g
      Capric Acid (10:0) 0g
      Lauric Acid (12:0) 0g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0g
      Pentadecanoic Acid (15:0) --g
      Palmitic Acid (16:0) 0.022g
      Margaric Acid (17:0) --g
      Stearic Acid (18:0) 0.003g
      Arachidic Acid (20:0) --g
      Behenic Acid (22:0) --g
      Lignoceric Acid (24:0) --g
      Monounsaturated Fats
      Myristoleic Acid (14:1) --g
      Pentadecenoic Acid (15:1) --g
      Palmitoleic Acid (16:1) 0g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) --g
      Oleic Acid (18:1) 0.016g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 0.026g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.001g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) --g
      Eicosatetraenoic Acid 20:4 0g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols 0.024g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight100g
      Essential Amino Acids
      Histidine 31mg 4%
      Isoleucine 69mg 5%
      Leucine 105mg 4%
      Lysine 81mg 4%
      Methionine 21mg 3%
      Phenylalanine 65mg 7%
      Threonine 65mg 6%
      Tryptophan 17mg 6%
      Valine 91mg 5%
      Conditionally Essential Amino Acids
      Arginine 84mg
      Cystine 19mg 7%
      Glycine 44mg
      Proline 45mg
      Tyrosine 87mg 10%
      Non-Essential Amino Acids
      Alanine 73mg
      Aspartic acid 145mg
      Betaine --mg
      Glutamic acid 271mg
      Hydroxyproline --mg
      Serine 44mg
      Data Source
      Okra
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.