United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Full Report (All Nutrients):  11279, Okra, cooked, boiled, drained, without salt
Food Group: Vegetables and Vegetable Products
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup slices 80 g

pods (3" long) 85 g
Proximates Water g 92.57 5 0.550 74.06 78.68
Proximates Energy kcal 22 -- -- 18 19
Proximates Energy kJ 94 -- -- 75 80
Proximates Protein g 1.87 1 -- 1.50 1.59
Proximates Total lipid (fat) g 0.21 1 -- 0.17 0.18
Proximates Ash g 0.84 1 -- 0.67 0.71
Proximates Carbohydrate, by difference g 4.51 -- -- 3.61 3.83
Proximates Fiber, total dietary g 2.5 1 -- 2.0 2.1
Proximates Sugars, total g 2.40 -- -- 1.92 2.04
Minerals Calcium, Ca 1, 2, 3, 4, 5, 6, 7 mg 77 18 5.000 62 65
Minerals Iron, Fe 1, 2, 3, 4, 5, 6, 7 mg 0.28 18 0.010 0.22 0.24
Minerals Magnesium, Mg 1, 2, 3, 4, 5, 6, 7 mg 36 18 1.000 29 31
Minerals Phosphorus, P 1, 2, 3, 4, 5, 6, 7 mg 32 18 1.000 26 27
Minerals Potassium, K 1, 2, 3, 4, 5, 6, 7 mg 135 18 7.000 108 115
Minerals Sodium, Na 1, 2, 3, 4, 5, 6, 7 mg 6 18 1.000 5 5
Minerals Zinc, Zn 1, 2, 3, 4, 5, 6, 7 mg 0.43 18 0.020 0.34 0.37
Minerals Copper, Cu 1, 2, 3, 4, 5, 6, 7 mg 0.085 18 0.009 0.068 0.072
Minerals Manganese, Mn 1, 2, 3, 4, 5, 6, 7 mg 0.294 18 0.014 0.235 0.250
Minerals Selenium, Se 1, 2, 3, 4, 5, 6, 7 µg 0.4 18 0.200 0.3 0.3
Vitamins Vitamin C, total ascorbic acid mg 16.3 -- -- 13.0 13.9
Vitamins Thiamin mg 0.132 -- -- 0.106 0.112
Vitamins Riboflavin mg 0.055 -- -- 0.044 0.047
Vitamins Niacin mg 0.871 -- -- 0.697 0.740
Vitamins Pantothenic acid mg 0.213 -- -- 0.170 0.181
Vitamins Vitamin B-6 mg 0.187 -- -- 0.150 0.159
Vitamins Folate, total µg 46 3 -- 37 39
Vitamins Folic acid µg 0 -- -- 0 0
Vitamins Folate, food µg 46 3 -- 37 39
Vitamins Folate, DFE µg 46 -- -- 37 39
Vitamins Choline, total mg 8.7 -- -- 7.0 7.4
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00
Vitamins Vitamin A, RAE µg 14 -- -- 11 12
Vitamins Retinol µg 0 -- -- 0 0
Vitamins Carotene, beta µg 170 1 -- 136 144
Vitamins Carotene, alpha µg 0 1 -- 0 0
Vitamins Cryptoxanthin, beta µg 0 1 -- 0 0
Vitamins Vitamin A, IU IU 283 -- -- 226 241
Vitamins Lycopene µg 0 1 -- 0 0
Vitamins Lutein + zeaxanthin µg 390 1 -- 312 332
Vitamins Vitamin E (alpha-tocopherol) mg 0.27 1 -- 0.22 0.23
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00
Vitamins Tocopherol, beta mg 0.00 1 -- 0.00 0.00
Vitamins Tocopherol, gamma mg 0.16 1 -- 0.13 0.14
Vitamins Tocopherol, delta mg 0.00 1 -- 0.00 0.00
Vitamins Tocotrienol, alpha mg 0.00 1 -- 0.00 0.00
Vitamins Tocotrienol, beta mg 0.00 1 -- 0.00 0.00
Vitamins Tocotrienol, gamma mg 0.00 1 -- 0.00 0.00
Vitamins Tocotrienol, delta mg 0.00 1 -- 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0
Vitamins Vitamin K (phylloquinone) µg 40.0 1 -- 32.0 34.0
Lipids Fatty acids, total saturated g 0.045 -- -- 0.036 0.038
Lipids 4:0 g 0.000 -- -- 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000
Lipids 12:0 g 0.000 -- -- 0.000 0.000
Lipids 14:0 g 0.000 -- -- 0.000 0.000
Lipids 16:0 g 0.038 -- -- 0.030 0.032
Lipids 18:0 g 0.004 -- -- 0.003 0.003
Lipids Fatty acids, total monounsaturated g 0.028 -- -- 0.022 0.024
Lipids 16:1 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids 18:1 undifferentiated g 0.028 -- -- 0.022 0.024
Lipids 20:1 g 0.000 -- -- 0.000 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.046 -- -- 0.037 0.039
Lipids 18:2 undifferentiated g 0.045 -- -- 0.036 0.038
Lipids 18:3 undifferentiated g 0.001 -- -- 0.001 0.001
Lipids 18:4 g 0.000 -- -- 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0
Amino Acids Tryptophan g 0.016 -- -- 0.013 0.014
Amino Acids Threonine g 0.061 -- -- 0.049 0.052
Amino Acids Isoleucine g 0.065 -- -- 0.052 0.055
Amino Acids Leucine g 0.098 -- -- 0.078 0.083
Amino Acids Lysine g 0.075 -- -- 0.060 0.064
Amino Acids Methionine g 0.020 -- -- 0.016 0.017
Amino Acids Cystine g 0.018 -- -- 0.014 0.015
Amino Acids Phenylalanine g 0.061 -- -- 0.049 0.052
Amino Acids Tyrosine g 0.081 -- -- 0.065 0.069
Amino Acids Valine g 0.085 -- -- 0.068 0.072
Amino Acids Arginine g 0.078 -- -- 0.062 0.066
Amino Acids Histidine g 0.029 -- -- 0.023 0.025
Amino Acids Alanine g 0.068 -- -- 0.054 0.058
Amino Acids Aspartic acid g 0.135 -- -- 0.108 0.115
Amino Acids Glutamic acid g 0.253 -- -- 0.202 0.215
Amino Acids Glycine g 0.041 -- -- 0.033 0.035
Amino Acids Proline g 0.042 -- -- 0.034 0.036
Amino Acids Serine g 0.041 -- -- 0.033 0.035
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0
Other Caffeine mg 0 -- -- 0 0
Other Theobromine mg 0 -- -- 0 0

Sources of Data

1Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1995    
2Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1996    
3Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1997    
4Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1991    
5Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1992    
6Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1993    
7Food and Drug Administration (FDA), DHHS FDA Total Diet Study , 1994    
Langual Code(s)

  • A0152 VEGETABLE OR VEGETABLE PRODUCT (US CFR)
  • A1281 1100 VEGETABLES AND VEGETABLE PRODUCTS (USDA SR)
  • B1241 OKRA
  • C0169 POD CONTAINING SMALL, IMMATURE SEED
  • E0151 SOLID
  • F0014 FULLY HEAT-TREATED
  • G0015 BOILED AND DRAINED
  • H0001 TREATMENT APPLIED NOT KNOWN
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION
  • P0078 NO SALT ADDED CLAIM OR USE