United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  11278, Okra, raw
heading Nutrient Unit
Value per 100 g

cup 100 g

pods (3" long) 95 g
Proximates Water g 89.58 89.58 85.10
Proximates Energy kcal 33 33 31
Proximates Energy kJ 138 138 131
Proximates Protein g 1.93 1.93 1.83
Proximates Total lipid (fat) g 0.19 0.19 0.18
Proximates Ash g 0.86 0.86 0.82
Proximates Carbohydrate, by difference g 7.45 7.45 7.08
Proximates Fiber, total dietary g 3.2 3.2 3.0
Proximates Sugars, total g 1.48 1.48 1.41
Proximates Sucrose g 0.60 0.60 0.57
Proximates Glucose (dextrose) g 0.32 0.32 0.30
Proximates Fructose g 0.57 0.57 0.54
Proximates Lactose g 0.00 0.00 0.00
Proximates Maltose g 0.00 0.00 0.00
Proximates Galactose g 0.00 0.00 0.00
Proximates Starch g 0.34 0.34 0.32
Minerals Calcium, Ca mg 82 82 78
Minerals Iron, Fe mg 0.62 0.62 0.59
Minerals Magnesium, Mg mg 57 57 54
Minerals Phosphorus, P mg 61 61 58
Minerals Potassium, K mg 299 299 284
Minerals Sodium, Na mg 7 7 7
Minerals Zinc, Zn mg 0.58 0.58 0.55
Minerals Copper, Cu mg 0.109 0.109 0.104
Minerals Manganese, Mn mg 0.788 0.788 0.749
Minerals Selenium, Se µg 0.7 0.7 0.7
Vitamins Vitamin C, total ascorbic acid mg 23.0 23.0 21.9
Vitamins Thiamin mg 0.200 0.200 0.190
Vitamins Riboflavin mg 0.060 0.060 0.057
Vitamins Niacin mg 1.000 1.000 0.950
Vitamins Pantothenic acid mg 0.245 0.245 0.233
Vitamins Vitamin B-6 mg 0.215 0.215 0.204
Vitamins Folate, total µg 60 60 57
Vitamins Folic acid µg 0 0 0
Vitamins Folate, food µg 60 60 57
Vitamins Folate, DFE µg 60 60 57
Vitamins Choline, total mg 12.3 12.3 11.7
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 36 36 34
Vitamins Retinol µg 0 0 0
Vitamins Carotene, beta µg 416 416 395
Vitamins Carotene, alpha µg 27 27 26
Vitamins Cryptoxanthin, beta µg 0 0 0
Vitamins Vitamin A, IU IU 716 716 680
Vitamins Lycopene µg 0 0 0
Vitamins Lutein + zeaxanthin µg 280 280 266
Vitamins Vitamin E (alpha-tocopherol) mg 0.27 0.27 0.26
Vitamins Vitamin E, added mg 0.00 0.00 0.00
Vitamins Tocopherol, beta mg 0.00 0.00 0.00
Vitamins Tocopherol, gamma mg 0.16 0.16 0.15
Vitamins Tocopherol, delta mg 0.00 0.00 0.00
Vitamins Tocotrienol, alpha mg 0.00 0.00 0.00
Vitamins Tocotrienol, beta mg 0.00 0.00 0.00
Vitamins Tocotrienol, gamma mg 0.00 0.00 0.00
Vitamins Tocotrienol, delta mg 0.00 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 31.3 31.3 29.7
Lipids Fatty acids, total saturated g 0.026 0.026 0.025
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 0.022 0.022 0.021
Lipids 18:0 g 0.003 0.003 0.003
Lipids Fatty acids, total monounsaturated g 0.017 0.017 0.016
Lipids 16:1 undifferentiated g 0.000 0.000 0.000
Lipids 18:1 undifferentiated g 0.016 0.016 0.015
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 0.027 0.027 0.026
Lipids 18:2 undifferentiated g 0.026 0.026 0.025
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
Lipids Phytosterols mg 24 24 23
Amino Acids Tryptophan g 0.017 0.017 0.016
Amino Acids Threonine g 0.065 0.065 0.062
Amino Acids Isoleucine g 0.069 0.069 0.066
Amino Acids Leucine g 0.105 0.105 0.100
Amino Acids Lysine g 0.081 0.081 0.077
Amino Acids Methionine g 0.021 0.021 0.020
Amino Acids Cystine g 0.019 0.019 0.018
Amino Acids Phenylalanine g 0.065 0.065 0.062
Amino Acids Tyrosine g 0.087 0.087 0.083
Amino Acids Valine g 0.091 0.091 0.086
Amino Acids Arginine g 0.084 0.084 0.080
Amino Acids Histidine g 0.031 0.031 0.029
Amino Acids Alanine g 0.073 0.073 0.069
Amino Acids Aspartic acid g 0.145 0.145 0.138
Amino Acids Glutamic acid g 0.271 0.271 0.257
Amino Acids Glycine g 0.044 0.044 0.042
Amino Acids Proline g 0.045 0.045 0.043
Amino Acids Serine g 0.044 0.044 0.042
Other Alcohol, ethyl g 0.0 0.0 0.0
Other Caffeine mg 0 0 0
Other Theobromine mg 0 0 0
Flavonols Isorhamnetin mg 0.0 0.0 0.0
Flavonols Kaempferol mg 0.0 0.0 0.0
Flavonols Quercetin mg 21.0 21.0 19.9
Isoflavones Daidzein mg 0.00 0.00 0.00
Isoflavones Genistein mg 0.00 0.00 0.00
Isoflavones Total isoflavones mg 0.01 0.01 0.00

Sources of Data

1Nutrient Data Laboratory, ARS, USDA National Food and Nutrient Analysis Program Wave 10j , 2006  Beltsville MD  
2J L Bureau, R J Bushway HPLC determination of carotenoids in fruits and vegetables in the United States , 1986 J Food Sci 52   pp.128-130
3Huang, Z., Wang, B., Eaves, D. H., Shikany, J. M., and Pace, R. D. Phenolic compound profile of selected vegetables frequently consumed by African Americans in the southeast United States. , 2007 Food Chemistry 103   pp.1395-1402
4Sakakibara, H., Honda, Y., Nakagawa, S., Ashida, H., and Kanazawa, K.  Simultaneous determination of all polyphenols in vegetables, fruits, and teas , 2003 J. Agric. Food Chem. 51 3   pp.571-581
5Horn-Ross, P. L., Barnes, S., Lee, M., Coward, L., Mandel, E., Koo, J., John, E. M., and Smith, M.  Assesing phytoestrogen exposure in epidemiologic studies: development of a database (United States). , 2000 Cancer Causes and Control 11   pp.289-298
6Liggins, J., Bluck, L. J. C., Runswick, C., Atkinson, C., Coward, W. A., and Bingham, S. A.  Daidzein and genistein content of vegetables. , 2000 Brit. J. Nutr. 84   pp.717-725