Okra (Raw) – Nutritional Information
Okra, a nutrient-packed green vegetable, is not only versatile in cooking but also offers numerous health benefits. Known for its tender texture and mild flavor, it is often used in dishes like gumbo, stews, and stir-fries. But beyond its culinary value, okra is rich in essential vitamins, minerals, and antioxidants that support overall well-being. Below is a comprehensive breakdown of the nutritional content of raw okra.
Ingredients Table: Nutritional Information for Raw Okra
| Nutrient | Amount per 100g |
|---|---|
| Energy | 33 kcal |
| Protein | 1.93 g |
| Total Fat | 0.19 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 7.45 g |
| Dietary Fiber | 3.2 g |
| Sugars | 1.48 g |
| Calcium | 82.0 mg |
| Iron | 0.62 mg |
| Magnesium | 57.0 mg |
| Phosphorus | 61.0 mg |
| Potassium | 299.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.58 mg |
| Copper | 109 mcg |
| Manganese | 0.788 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 23.0 mg |
| Thiamine (Vitamin B1) | 0.2 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 1.0 mg |
| Vitamin B6 | 0.215 mg |
| Folate (Vitamin B9) | 60.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 36.0 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Okra is naturally gluten-free and safe for most individuals with common food allergies. However, those with specific sensitivities to certain plants in the Malvaceae family, such as hibiscus, may want to exercise caution. Additionally, while okra itself is not typically associated with common allergens, cross-contamination during handling or preparation could pose a risk for those with severe allergies. Always ensure proper food safety protocols are followed.
Dietary Preferences
Okra is a highly nutritious option suitable for a variety of dietary preferences:
- Vegan: Okra is plant-based, making it an excellent addition to any vegan diet.
- Vegetarian: As a plant-based vegetable, it fits seamlessly into a vegetarian diet.
- Gluten-Free: Naturally gluten-free, making it a great option for individuals with celiac disease or gluten sensitivity.
- Low Calorie: At just 33 kcal per 100g, it is a healthy, low-calorie choice for those seeking to manage their weight.
- Low-Carb: With only 7.45g of carbs per 100g, it can be incorporated into low-carb diets like keto or paleo.
- High in Fiber: Okra is an excellent source of dietary fiber, ideal for those aiming to improve digestion or regulate blood sugar levels.
Nutritional Benefits of Okra
- Rich in Antioxidants: Okra is a good source of antioxidants like vitamin C, beta-carotene, and flavonoids, which help combat free radicals in the body and reduce inflammation.
- Supports Heart Health: With a low fat content and high levels of potassium, magnesium, and fiber, okra supports healthy blood pressure levels and heart function.
- Aids Digestion: The soluble fiber in okra, combined with its mucilaginous texture, can help improve digestion by soothing the gastrointestinal tract and promoting regular bowel movements.
- Boosts Immune Function: The vitamin C and antioxidants in okra contribute to a strong immune system, aiding in the body’s ability to fight off infections and illnesses.
- Bone Health: Okra is a good source of calcium, magnesium, and phosphorus, which are essential for maintaining healthy bones and teeth.
- Supports Skin Health: The vitamin A content in okra helps promote healthy skin by supporting cell growth and repair, while vitamin E works as an antioxidant to protect skin cells from oxidative stress.
Culinary Tips and Preparation
Okra is a versatile vegetable that can be prepared in various ways:
- Stir-Fried: Slice okra and sauté it with your favorite spices for a quick, flavorful dish.
- Gumbo: Add it to classic southern gumbo recipes for its unique texture and flavor.
- Pickled: Pickling okra enhances its tangy flavor and is a popular way to preserve it.
- Stews and Soups: Okra is often added to stews and soups, where its mucilaginous texture helps to thicken the dish naturally.
- Grilled: Whole okra pods can be lightly brushed with oil and grilled for a smoky flavor.
- Raw: Raw okra can be enjoyed in salads or as a crunchy snack, offering a fresh and mild taste.
Conclusion
Raw okra is an exceptional ingredient that combines versatility, nutrition, and taste. Whether you’re incorporating it into a hearty stew, sautéing it for a side dish, or simply enjoying it raw, okra provides a wealth of essential nutrients. Its low calorie and high fiber content make it particularly beneficial for those aiming for weight management or digestive health. With its antioxidant-rich profile, okra also contributes to immune support and overall wellness. Enjoy this vibrant vegetable as part of a balanced diet to reap the full range of its health benefits.
