Okra (Frozen, Unprepared)
Okra, when frozen and unprepared, is a nutrient-rich vegetable that brings a unique texture and flavor to a variety of dishes. Known for its versatility, okra can be used in stews, soups, and even fried or roasted. Whether you’re looking to add a mild, earthy flavor or a satisfying crunch to your meal, frozen okra is a convenient, healthful option that retains much of its original nutritional value.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 30.0 kcal |
| Protein | 1.69 g |
| Total Fat | 0.25 g |
| Saturated Fat | 0.065 g |
| Carbohydrates | 6.63 g |
| Fiber | 2.2 g |
| Sugars | 2.97 g |
| Calcium | 81.0 mg |
| Iron | 0.57 mg |
| Magnesium | 43.0 mg |
| Phosphorus | 42.0 mg |
| Potassium | 211.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.083 mg |
| Manganese | 0.873 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 12.4 mg |
| Thiamin (B1) | 0.089 mg |
| Riboflavin (B2) | 0.105 mg |
| Niacin (B3) | 0.708 mg |
| Vitamin B6 | 0.042 mg |
| Folate (B9) | 148.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 18.0 mcg |
| Vitamin E | 0.33 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Okra is naturally free from common allergens, making it a suitable option for most individuals, including those with allergies to gluten, dairy, and nuts. However, it is always important to check for any cross-contamination during processing, especially if the okra is pre-packaged or frozen with other ingredients.
Dietary Preferences:
- Vegan: Okra is plant-based, making it ideal for vegan and vegetarian diets.
- Gluten-Free: Okra is naturally gluten-free, suitable for those following a gluten-free lifestyle.
- Low-Calorie: With only 30 calories per 100g serving, okra is a great addition to low-calorie diets.
- High-Fiber: Okra is an excellent source of dietary fiber, supporting digestive health.
- Low-Fat: Okra is very low in fat, making it a heart-healthy choice.
Health Benefits and Advice:
Frozen, unprepared okra is an excellent choice for boosting your diet with essential vitamins and minerals. It’s particularly high in vitamin C, fiber, and folate, which are important for immune function, digestive health, and reducing the risk of birth defects, respectively. Okra is also a good source of magnesium, which helps with muscle function, and potassium, which contributes to heart health by regulating blood pressure.
Because it contains manganese and vitamin C, okra is also beneficial for its antioxidant properties, helping to reduce oxidative stress and support your bodyβs natural defenses. Additionally, the fiber in okra aids in maintaining a healthy digestive system by promoting regular bowel movements.
For those looking to improve heart health, okra is a great vegetable to incorporate into your diet due to its ability to reduce cholesterol levels and promote overall cardiovascular health. The low sodium content in okra is also beneficial for controlling blood pressure, especially when consumed as part of a balanced, heart-healthy diet.
Okraβs natural mucilaginous texture can be used to thicken stews, soups, or gumbo, making it a popular ingredient in many traditional dishes. When preparing frozen okra, there’s no need to worry about its preparation, as it is already pre-washed and frozen, ready for cooking. You can roast it, stir-fry, or use it in soups and casseroles.
Conclusion:
Frozen unprepared okra is an exceptional ingredient for anyone looking to add a nutritious, versatile vegetable to their meals. With its rich nutrient profile, low calorie count, and array of health benefits, itβs an excellent choice for those following a variety of dietary preferences, from vegan to gluten-free. Whether you enjoy it fried, in soups, or as part of a stir-fry, okra is a delicious and wholesome addition to your culinary repertoire.
