Okra (Cooked, Blanched, Drained, Without Salt) – Nutritional Information
Okra, a versatile and nutritious vegetable, is often enjoyed for its unique texture and mild flavor. When prepared by blanching and draining, this vegetable retains most of its beneficial nutrients, making it a healthy addition to any meal. Below, you will find the detailed nutritional profile of cooked, blanched, and drained okra (without salt).
Nutritional Breakdown (per 100g of Okra)
| Nutrient | Amount |
|---|---|
| Energy | 22.0 kcal |
| Protein | 1.87 g |
| Total Fat | 0.21 g |
| Saturated Fat | 0.045 g |
| Carbohydrates | 4.51 g |
| Dietary Fiber | 2.5 g |
| Sugars | 2.4 g |
| Calcium | 77.0 mg |
| Iron | 0.28 mg |
| Magnesium | 36.0 mg |
| Phosphorus | 32.0 mg |
| Potassium | 135.0 mg |
| Sodium | 6.0 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 | 46.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 14.0 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Okra is naturally gluten-free and does not contain common allergens like dairy, nuts, or eggs. However, as with any food, those with food sensitivities or specific allergies should always check for cross-contamination or additives that may have been used during preparation.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Okra is relatively low in carbohydrates, making it a suitable option for low-carb diets.
- Low-Fat: Okra contains minimal fat, making it ideal for those following a low-fat diet.
- High-Fiber: With 2.5 grams of dietary fiber per 100 grams, okra is an excellent choice for digestive health.
Nutritional Highlights:
Okra is a low-calorie vegetable that is rich in fiber and several important micronutrients. It contains a modest amount of protein and is especially beneficial for individuals looking to increase their intake of vitamins and minerals such as Vitamin C, magnesium, potassium, and folate. The relatively low sodium content (only 6 mg per 100g) makes it an excellent choice for those monitoring their salt intake.
With its abundance of dietary fiber, okra aids in digestion and helps to maintain a healthy gut. Additionally, the presence of antioxidants such as Vitamin C and manganese contributes to overall health and well-being, supporting immune function and reducing oxidative stress.
Conclusion:
Whether you’re looking to add more vegetables to your meals or seeking a low-calorie, high-fiber option, cooked and blanched okra is a fantastic choice. It is versatile, nutrient-dense, and fits seamlessly into a variety of dietary plans, from vegan to low-carb to gluten-free. Its rich nutrient profile makes it an excellent addition to soups, stews, or simply as a side dish.
