Okra (Frozen, Cooked, Blanched, Drained with Salt) – Nutritional Information
Okra is a nutritious and versatile vegetable, known for its unique texture and slightly tangy flavor. When frozen, cooked, blanched, and drained with salt, okra retains many of its valuable nutrients, making it a healthy addition to various dishes. Here’s an overview of the key nutritional components found in this preparation of okra:
Nutritional Breakdown (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 34 kcal |
| Protein | 1.63 g |
| Total Fat | 0.24 g |
| Saturated Fat | 0.063 g |
| Carbohydrates | 6.41 g |
| Fiber | 2.1 g |
| Sugars | 2.87 g |
| Calcium | 74 mg |
| Iron | 0.52 mg |
| Magnesium | 40 mg |
| Phosphorus | 37 mg |
| Potassium | 184 mg |
| Sodium | 239 mg |
| Zinc | 0.49 mg |
| Copper | 0.076 mcg |
| Manganese | 0.844 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 9.6 mg |
| Thiamin (Vitamin B1) | 0.073 mg |
| Riboflavin (Vitamin B2) | 0.096 mg |
| Niacin (Vitamin B3) | 0.616 mg |
| Vitamin B6 | 0.037 mg |
| Folate (Vitamin B9) | 100 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 15 mcg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Okra is naturally free from major allergens like dairy, gluten, and nuts. However, as it is prepared with salt, individuals sensitive to sodium should be cautious. Always check for added ingredients or cross-contamination risks, particularly in prepackaged or processed versions.
Dietary Preferences:
- Vegan/Vegetarian: Okra is suitable for both vegan and vegetarian diets, providing a plant-based source of fiber, vitamins, and minerals.
- Low Fat: With a minimal amount of fat content, okra fits into low-fat and heart-healthy diets.
- Gluten-Free: Naturally gluten-free, okra is a great option for those with celiac disease or gluten sensitivity.
- Low Sodium (without added salt): While this preparation includes salt, okra itself is naturally low in sodium. For those on a low-sodium diet, consider using unsalted versions or preparing it without additional salt.
Nutritional Benefits:
Okra is a rich source of several important vitamins and minerals. It’s high in dietary fiber, which supports digestive health and helps to maintain a healthy weight. The vegetable also provides a good dose of antioxidants like Vitamin C, which helps combat oxidative stress, and Vitamin A, which is essential for healthy vision.
Additionally, okra is a good source of essential minerals such as calcium, magnesium, and potassium, which contribute to bone health, muscle function, and heart health.
Conclusion:
Frozen, cooked, blanched, and drained okra with added salt is a nutritious vegetable that packs a wide range of vitamins, minerals, and antioxidants. It’s an excellent addition to soups, stews, and salads or enjoyed as a side dish. Whether you’re following a vegan, low-fat, or gluten-free diet, okra is a versatile ingredient that offers a host of health benefits. Always consider adjusting the salt content for those with dietary restrictions or preferences.
