Cooked okra: calories and nutrition facts
Cooked okra has 22 kcal per 100 g. One serving, 1 Serving (150 g), has 34 kcal.
- Calories
- 22 kcal
- Protein
- 1.9 g
- Carbohydrates
- 2 g
- Fat
- 0.2 g
Per 100 g
Cooked okra: how many calories?
Cooked okra has 22 kcal per 100 g, with 1.9 g protein, 2 g carbs and 0.2 g fat. A 150 g serving (1 Serving) has 34 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein43%
- Carbohydrates46%
- Fat11%
Calculate a portion
- Calories
- 34 kcal
- Protein
- 2.8 g
- Carbohydrates
- 3 g
- Fat
- 0.3 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 22 kcal | 34 kcal |
| Fat | 0.2 g | 0.3 g |
| of which saturated fat | 0.1 g | 0.1 g |
| Carbohydrates | 2 g | 3 g |
| of which sugars | 2 g | 3 g |
| Fiber | 2.5 g | 3.8 g |
| Protein | 1.9 g | 2.8 g |
| Sodium | 6 mg | 9 mg |
| Water | 92.6 g | 138.9 g |
| Vitamin C | 16.3 mg | 24.5 mg |
| Calcium | 77 mg | 116 mg |
| Iron | 0.3 mg | 0.4 mg |
| Potassium | 135 mg | 203 mg |
| Magnesium | 36 mg | 54 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(22 kcal) | 1% |
| Fat(0.2 g) | 0% |
| of which saturated fat(0.1 g) | 0% |
| Carbohydrates(2 g) | 1% |
| of which sugars(2 g) | 2% |
| Protein(1.9 g) | 4% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked okra: frequently asked questions
Cooked okra: how many calories per serving?
A 150 g serving (1 Serving) has 34 kcal.
Cooked okra: how much protein?
Cooked okra contains 1.9 g of protein per 100 g, 4% of the 50 g reference intake.
Cooked okra: how much fibre?
Cooked okra provides 2.5 g of fibre per 100 g, 10% of the 25 g a day recommended by EFSA.
Cooked okra: how much makes 100 kcal?
100 kcal is about 446 g of this food.
More foods in this category
- Cooked kohlrabi28 kcal
- Cooked leek25 kcal
- Cooked legume113 kcal
- Cooked lentils125 kcal
- Cooked mung beans96 kcal
- Cooked New Zealand spinach14 kcal
- Cooked onion35 kcal
- Cooked parsnip91 kcal
- Cooked peas81 kcal
- Cooked pigeon peas0 kcal
- Cooked plantain125 kcal
- Cooked prune0 kcal
Your personal calorie plan in 2 minutes
Start for free