Nutrients in 1 kilogram of Boiled Okra

Boiled and Drained Okra.

Macros Ratio

Protein Fat Carbs

27%

66%

1 kg ▼

Macro Nutrients

Boiled Okra

Energy220 kcal

7.6%

Boiled and Drained Okra has 220 kcal of Energy per 1 kilogram, which is 7.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.1 g

2.16%

Boiled and Drained Okra has 2.1 g of Fat per 1 kilogram, which is 2.16% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Boiled and Drained Okra has 0.45 g of Saturated Fat per 1 kilogram, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.63%

Boiled and Drained Okra has 0.01 g of Omega 3 per 1 kilogram, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.65%

Boiled and Drained Okra has 0.45 g of Omega 6 per 1 kilogram, which is 2.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Okra has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate45 g

34.7%

Boiled and Drained Okra has 45.1 g of Carbohydrate per 1 kilogram, which is 34.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24 g

33%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Okra has 24 g of Sugars per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber25 g

65.8%

Boiled and Drained Okra has 25 g of Fiber per 1 kilogram, which is 65.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18.7 g

33.4%

Boiled and Drained Okra has 18.7 g of Protein per 1 kilogram, which is 33.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Okra

Vitamin A140 μg

15.6%

RAE, retinol activity equivalents

Boiled and Drained Okra has 140 μg of Vitamin A per 1 kilogram, which is 15.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.32 mg

110%

Thiamine

Boiled and Drained Okra has 1.32 mg of Vitamin B1 per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg

42.3%

Riboflavin

Boiled and Drained Okra has 0.55 mg of Vitamin B2 per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.7 mg

54.4%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Okra has 8.71 mg of Vitamin B3 per 1 kilogram, which is 54.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.13 mg

42.6%

Pantothenic acid

Boiled and Drained Okra has 2.13 mg of Vitamin B5 per 1 kilogram, which is 42.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.87 mg

144%

Pyridoxine

Boiled and Drained Okra has 1.87 mg of Vitamin B6 per 1 kilogram, which is 144% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9460 μg

115%

Folates and Folic Acid

Boiled and Drained Okra has 460 μg of Vitamin B9 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Okra has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C163 mg

181%

Ascorbic acid

Boiled and Drained Okra has 163 mg of Vitamin C per 1 kilogram, which is 181% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Okra has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.7 mg

18%

Tocopherols and Tocotrienols

Boiled and Drained Okra has 2.7 mg of Vitamin E per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K400 μg

333%

Phytomenadione or phylloquinone

Boiled and Drained Okra has 400 μg of Vitamin K per 1 kilogram, which is 333% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Okra

Calcium770 mg

77%

Boiled and Drained Okra has 770 mg of Calcium per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Boiled and Drained Okra has 0.85 mg of Copper per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.8 mg

35%

Boiled and Drained Okra has 2.8 mg of Iron per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium360 mg

85.7%

Boiled and Drained Okra has 360 mg of Magnesium per 1 kilogram, which is 85.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.94 mg

128%

Boiled and Drained Okra has 2.94 mg of Manganese per 1 kilogram, which is 128% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus320 mg

45.7%

Boiled and Drained Okra has 320 mg of Phosphorus per 1 kilogram, which is 45.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1350 mg

39.7%

Boiled and Drained Okra has 1350 mg of Potassium per 1 kilogram, which is 39.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Boiled and Drained Okra has 4 μg of Selenium per 1 kilogram, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60 mg

Boiled and Drained Okra has 60 mg of Sodium per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Boiled and Drained Okra has 4.3 mg of Zinc per 1 kilogram, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water926 g

25%

Boiled and Drained Okra has 925.7 g of Water per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled and Drained Okra:

1 kilogram of Boiled Okra has outstanding amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin A and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Boiled and Drained Okra:

1 kilogram of Boiled Okra has outstanding amounts of Copper, Magnesium and Manganese.
It is an excellent source of Calcium, Iron, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.
This vegetable has some Sodium.

Macronutrients in 1 kilogram of Boiled and Drained Okra:

1 kilogram of Boiled Okra is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has some Omega 6.
While 1 kilogram of product has trace amounts of Fat and Saturated Fat, it has no Omega 3.

Compare Boiled and Drained Okra with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Boiled Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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