Nutrients in 1 kilogram of Okra

Raw Okra (Abelmoschus esculentus).

Macros Ratio

Protein Fat Carbs

20%

76%

1 kg ▼

Macro Nutrients

Okra

Energy330 kcal

11.4%

Raw Okra has 330 kcal of Energy per 1 kilogram, which is 11.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.9 g

1.96%

Raw Okra has 1.9 g of Fat per 1 kilogram, which is 1.96% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Raw Okra has 0.26 g of Saturated Fat per 1 kilogram, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.63%

Raw 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 60.26 g

1.53%

Raw Okra has 0.26 g of Omega 6 per 1 kilogram, which is 1.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate74.5 g

57.3%

Raw Okra has 74.5 g of Carbohydrate per 1 kilogram, which is 57.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15 g

20.4%

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

Raw Okra has 14.8 g of Sugars per 1 kilogram, which is 20.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.7 g

7.86%

≤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]

Raw Okra has 5.7 g of Fructose per 1 kilogram, which is 7.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.2 g

Raw Okra has 3.2 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose6 g

Raw Okra has 6 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber32 g

84.2%

Raw Okra has 32 g of Fiber per 1 kilogram, which is 84.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.3 g

34.5%

Raw Okra has 19.3 g of Protein per 1 kilogram, which is 34.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra

Vitamin A360 μg

40%

RAE, retinol activity equivalents

Raw Okra has 360 μg of Vitamin A per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12 mg

167%

Thiamine

Raw Okra has 2 mg of Vitamin B1 per 1 kilogram, which is 167% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

46%

Riboflavin

Raw Okra has 0.6 mg of Vitamin B2 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

62.5%

Niacin, nicotinic acid, niacinamide

Raw Okra has 10 mg of Vitamin B3 per 1 kilogram, which is 62.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.45 mg

49%

Pantothenic acid

Raw Okra has 2.45 mg of Vitamin B5 per 1 kilogram, which is 49% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.15 mg

165%

Pyridoxine

Raw Okra has 2.15 mg of Vitamin B6 per 1 kilogram, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9600 μg

150%

Folates and Folic Acid

Raw Okra has 600 μg of Vitamin B9 per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C230 mg

256%

Ascorbic acid

Raw Okra has 230 mg of Vitamin C per 1 kilogram, which is 256% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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

Raw 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 K313 μg

261%

Phytomenadione or phylloquinone

Raw Okra has 313 μg of Vitamin K per 1 kilogram, which is 261% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra

Calcium820 mg

82%

Raw Okra has 820 mg of Calcium per 1 kilogram, which is 82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

121%

Raw Okra has 1.09 mg of Copper per 1 kilogram, which is 121% 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

Iron6.2 mg

77.5%

Raw Okra has 6.2 mg of Iron per 1 kilogram, which is 77.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium570 mg

136%

Raw Okra has 570 mg of Magnesium per 1 kilogram, which is 136% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.88 mg

343%

Raw Okra has 7.88 mg of Manganese per 1 kilogram, which is 343% 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

Phosphorus610 mg

87%

Raw Okra has 610 mg of Phosphorus per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2990 mg

88%

Raw Okra has 2990 mg of Potassium per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Raw Okra has 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium70 mg

4.67%

Raw Okra has 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.8 mg

52.7%

Raw Okra has 5.8 mg of Zinc per 1 kilogram, which is 52.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water896 g

24.2%

Raw Okra has 895.8 g of Water per 1 kilogram, which is 24.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Okra:

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

Minerals in 1 kilogram of Raw Okra:

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

Macronutrients in 1 kilogram of Raw Okra:

1 kilogram of Okra has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has a good amount of Fructose.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Omega 3, Glucose and Sucrose.

Compare Raw Okra with:

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

Food Info

Nutrients in 1 kilogram of Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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