Okra (Cooked, Blanched, Drained, with Salt) Nutritional Information
Okra, when cooked, blanched, and drained with a pinch of salt, becomes a delicious and nutritious vegetable, offering a variety of health benefits. Known for its vibrant green pods and unique texture, okra is a rich source of several essential vitamins and minerals that contribute to a well-balanced diet.
Below is the nutritional profile for a standard serving of cooked okra, providing a low-calorie, high-fiber addition to your meals:
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 1.87 g |
| Fat | 0.21 g |
| Saturated Fat | 0.045 g |
| Carbohydrates | 4.51 g |
| Fiber | 2.5 g |
| Sugar | 2.4 g |
| Calcium | 77 mg |
| Iron | 0.28 mg |
| Magnesium | 36 mg |
| Phosphorus | 32 mg |
| Potassium | 135 mg |
| Sodium | 241 mg |
| Zinc | 0.43 mg |
| Copper | 0.085 mcg |
| Manganese | 0.294 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 16.3 mg |
| Thiamin (Vitamin B1) | 0.132 mg |
| Riboflavin (Vitamin B2) | 0.055 mg |
| Niacin (Vitamin B3) | 0.871 mg |
| Vitamin B6 | 0.187 mg |
| Folate | 46 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 14 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Okra is naturally free from common allergens such as gluten, dairy, eggs, and nuts, making it a great choice for individuals with specific dietary needs or food sensitivities. It is also suitable for vegetarians and vegans.
Dietary Preferences
- Low-Calorie: With only 22 calories per serving, okra is an excellent choice for those seeking to maintain or lose weight while still enjoying nutrient-dense foods.
- High in Fiber: Okra is a good source of dietary fiber, which supports digestive health and helps maintain stable blood sugar levels.
- Low in Fat: It contains a minimal amount of fat, making it suitable for heart-healthy diets.
- Rich in Vitamins and Minerals: With a variety of essential nutrients such as calcium, iron, magnesium, and potassium, okra contributes to overall health and well-being.
Tips for Preparing Okra
When preparing okra, consider blanching it briefly to retain its vibrant color and nutrient content. After blanching, draining the water helps remove excess moisture, preventing the vegetable from becoming too slimy. Adding a pinch of salt enhances its flavor, making it a perfect side dish or ingredient in soups, stews, or stir-fries.
Okra’s versatility also allows it to be enjoyed in many different formsβgrilled, roasted, or even pickled for a tangy treat. Its mild flavor pairs well with a variety of seasonings and spices, making it adaptable to different culinary traditions.
Conclusion
Okra is a wonderfully nutritious vegetable that provides a wealth of vitamins, minerals, and dietary fiber while remaining low in calories and fat. Whether you’re looking to improve your digestive health, increase your intake of vitamins, or simply enjoy a delicious side dish, okra is a great addition to your culinary repertoire. Try it in your favorite recipes and savor its many health benefits!
