United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  11278, Okra, raw
heading Nutrient Unit
Value per 100 g

cup 100g

pods (3" long) 95g
Proximates Water g 89.58 89.58 85.10
Proximates Energy kcal 33 33 31
Proximates Protein g 1.93 1.93 1.83
Proximates Total lipid (fat) g 0.19 0.19 0.18
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
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
Vitamins Vitamin C, total ascorbic acid mg 23.0 23.0 21.8
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 Vitamin B-6 mg 0.215 0.215 0.204
Vitamins Folate, DFE µg 60 60 57
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 36 36 34
Vitamins Vitamin A, IU IU 716 716 680
Vitamins Vitamin E (alpha-tocopherol) mg 0.27 0.27 0.26
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 Fatty acids, total monounsaturated g 0.017 0.017 0.016
Lipids Fatty acids, total polyunsaturated g 0.027 0.027 0.026
Lipids Fatty acids, total trans g 0.000 0.000 0.000
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0