Okra: Health Benefits, Nutrition, Calories & Recipe Ideas

Written By HappyDieter

Last Updated on Oct 20, 2023 by HappyDieter

Okra, also referred to as “lady’s finger,” is a blooming plant utilized in diverse global cuisines. Originating in Africa, it thrives in warm-climate regions worldwide. This versatile vegetable, known for its unique taste and texture, features prominently in soups, stews, curries, and pickled preparations. In this article, we will delve into the Health Benefits of Okra, examine its rich Okra Nutrition profile, discuss the Calories in Okra, and explore the distinctive taste profile of this vegetable. Additionally, we’ll share an enticing Okra Recipe to inspire you to incorporate it into your culinary repertoire.

Key Takeaways

  • People around the world widely use okra due to its versatility in various cuisines.
  • Okra is a rich source of nutritions, vitamins, minerals, and antioxidants that offer numerous health benefits.
  • Okra is a low-calorie, high-fiber vegetable, ideal for a balanced and wholesome diet.
  • Okra can be used in a variety of dishes, including soups, stews, curries, and pickles.

What is Okra?

Okra is a flowering plant that belongs to the mallow family. Its botanical name is Abelmoschus esculentus, also known as “lady’s finger” due to its long, slender shape. Okra plants can grow up to 6 feet tall and produce edible seed pods that are harvested when they are young and tender. Okra is a unique vegetable that is known for its slimy texture when cooked. This is due to the presence of mucilage, a type of soluble fiber that helps to thicken soups and stews. While some people may find the sliminess off-putting, others enjoy the texture and flavor that okra adds to dishes.

Health Benefits of Okra

Okra is a nutrient-dense vegetable that offers numerous health benefits. Here are the primary advantages of adding okra to your dietary routine

1. Supports Digestive Health

Okra is high in fiber, which helps to promote digestive health by keeping the digestive system running smoothly. The mucilage in okra also helps to lubricate the digestive tract, which can help prevent constipation and other digestive issues.

2. May Help Lower Cholesterol

Okra is rich in soluble fiber, which has been shown to help lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and helps to remove it from the body, which can help to reduce the risk of heart disease.

3. May Help Regulate Blood Sugar

Okra, with its low-glycemic-index, provides a steady release of sugars, making it a suitable option for individuals with diabetes or at risk.

4. Rich in Antioxidants

Okra is a rich source of antioxidants, which help to protect the body against damage from free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer and heart disease.

5. May Help Boost Immunity

Okra is rich in vitamin C, which is an important nutrient for immune function. Free radicals are unstable molecules that have the potential to harm cells and play a role in chronic disease development like cancer and heart disease.

Nutritional Value of Okra

Okra is a nutrient-dense vegetable that is low in calories and high in fiber. Here is a breakdown of the okra nutrition content of one cup (100 grams) of raw okra:

Nutrient Amount
Calories 33
Carbohydrates 7 grams
Fiber 3 grams
Protein 2 grams
Fat 0.2 grams
Vitamin C 23% of the Daily Value (DV)
Vitamin K 36% of the DV
Folate 15% of the DV
Magnesium 14% of the DV
Potassium 9% of the DV

Calories in Okra

Okra is a low-calorie vegetable that is an excellent addition to a healthy diet. One cup (100 grams) of raw okra contains just 33 calories, making it a great choice for people who are watching their calorie intake.

Okra is a low-calorie vegetable that is a great addition to a weight-loss diet. Here is a breakdown of the calorie content of 100 grams of raw okra:

Nutrient Amount
Calories 33
Carbohydrates 7 g
Protein 2 g
Fat 0.2 g

How to Incorporate Okra into Your Diet

Okra is a versatile vegetable suitable for a wide range of dishes. Here are some practical tips and suggestions on how to include okra in your daily meals:

  • Add sliced okra to soups and stews for a thick and hearty texture.
  • Roast okra in the oven with a drizzle of olive oil and your favorite seasonings for a crispy and flavorful side dish.
  • Use okra as a thickener in gumbo and other Cajun dishes.
  • Pickle okra for a tangy and crunchy snack.
  • Add okra to curries and stir-fries for a nutritious and flavorful meal.

What Does Okra Taste Like?

The taste of okra is characterized by a mild, slightly sweet flavor, often noted for its earthy or grassy undertones. When cooked, it develops a unique texture, attributed to the presence of mucilage, which imparts a certain sliminess. This distinctive feature is central to the question: What does Okra taste like? While some savor this texture, others may find okra less appealing to their taste palate.

Healthy Okra Recipe Ideas

Healthy Okra Recipe Ideas

Here are some healthy and delicious recipes that feature okra:

Recipe Ingredients Instructions
Okra and Tomato Curry Okra, tomatoes, onion, garlic, ginger, cumin, coriander, turmeric, salt, pepper 1. Heat oil in a pan and sauté onion, garlic, and ginger until fragrant. 2. Add cumin, coriander, turmeric, salt, and pepper and cook for 1 minute. 3. Add okra and tomatoes and cook until tender.
Grilled Okra Okra, olive oil, salt, pepper 1. Preheat the grill to medium-high heat. 2. Toss okra with olive oil, salt, and pepper. 3. Grill okra for 3-4 minutes per side, until tender and slightly charred.
Okra and Chickpea Salad Okra, chickpeas, cucumber, red onion, parsley, lemon juice, olive oil, salt, pepper 1. Blanch okra in boiling water for 2-3 minutes, then rinse with cold water. 2. Combine okra, chickpeas, cucumber, red onion, and parsley in a bowl. 3. Whisk together lemon juice, olive oil, salt, and pepper and pour over the salad.


Okra stands out as a remarkably versatile vegetable, boasting many health benefits and valuable nutrients. With its low-calorie count, high fiber content, and a rich array of vitamins and minerals, it emerges as an excellent component of any health-conscious diet. Infusing your meals with okra not only introduces its distinct taste and texture but also allows you to unlock its extensive Health Benefits of Okra. Dive into its robust Okra Nutrition profile, explore the Calories in Okra, and acquaint yourself with the unique flavor profile of this remarkable vegetable. Stay tuned for an enticing Okra Recipe to inspire your culinary endeavors!

Q: What are the health benefits of okra?

A: Okra nutrition offers several health benefits. It is low in calories, rich in fiber, and contains vitamins A, C, and K. It also provides minerals like calcium and potassium. Furthermore, okra’s antioxidant properties are recognized for their potential in managing blood sugar levels, enhancing digestion, and promoting heart health.

Q: How can I incorporate okra into my diet?

A: There are numerous ways to use okra in your cooking. You can add it to soups, stews, and curries, or sauté it with other vegetables. Okra can also be pickled or used as a crunchy ingredient in salads. Another popular option is to bread and fry okra to make a delicious side dish.

Q: What is fried okra?

A: Southern cuisine frequently features fried okra, where one coats okra pieces with a batter primarily composed of cornmeal and then deep-fries them until achieving a crispy texture. This dish is commonly served as an appetizer or side.

Q: Can I buy okra at a grocery store?

A: Yes, okra is commonly available in most grocery stores. It is usually found in the produce section, where you can choose from fresh or frozen okra.

Q: What is the nutritional value of okra?

A: Okra is a nutrient-dense vegetable. It is low in calories and fat but high in fiber, vitamins, and minerals. A 100-gram serving of okra nutrition contains about 33 calories, 7 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein.

Q: Can I use okra as a thickener in recipes?

A: Yes, okra can be used as a natural thickening agent in certain dishes, particularly in gumbo. The mucilage found in okra helps add thickness and a unique texture to the dish.

Q: What is pickled okra?

A: To create pickled okra, one preserves it in a solution based on vinegar, typically incorporating additional spices and herbs. It is a popular condiment and snack, known for its tangy and slightly spicy flavors.

Q: How should I store okra?

A: Store okra in a perforated plastic bag in the refrigerator to keep okra fresh. The perforations allow for proper airflow, which helps prevent the okra from becoming slimy. Use the okra within 3-4 days for best quality.

Q: Can I use an air fryer to make crispy okra?

A: Absolutely, you can utilize an air fryer for achieving crispiness in okra recipes, eliminating the requirement for deep frying. Coat the okra with a little oil and your desired seasonings, then air fry it at 400°F (200°C) for about 10-15 minutes, or until it reaches your desired level of crispiness.

Q: What are some good dipping sauces for fried okra?

A: Fried okra pairs well with a variety of dipping sauces. Some popular options include ranch dressing, spicy mayo, tartar sauce, or a tangy remoulade sauce. You can also experiment with homemade sauces using ingredients like garlic, lemon juice, paprika, or hot sauce.