Nutrients in 1 pound of Okra

Raw Okra (Abelmoschus esculentus).

Macros Ratio

Protein Fat Carbs

20%

76%

1 lb ▼

Macro Nutrients

Okra

Energy150 kcal

5.16%

Raw Okra has 149.68536 kcal of Energy per 1 pound, which is 5.16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.86 g

0.89%

Raw Okra has 0.8618248 g of Fat per 1 pound, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Raw Okra has 0.11793392 g of Saturated Fat per 1 pound, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.005 g

0.28%

Raw Okra has 0.00453592 g of Omega 3 per 1 pound, which is 0.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.69%

Raw Okra has 0.11793392 g of Omega 6 per 1 pound, which is 0.69% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate33.8 g

26%

Raw Okra has 33.792604 g of Carbohydrate per 1 pound, which is 26% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.7 g

9.26%

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

Raw Okra has 6.7131616 g of Sugars per 1 pound, which is 9.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.6 g

3.57%

≤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 2.5854744 g of Fructose per 1 pound, which is 3.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.45 g

Raw Okra has 1.4514944 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.72 g

Raw Okra has 2.721552 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.5 g

38%

Raw Okra has 14.514944 g of Fiber per 1 pound, which is 38% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.75 g

15.6%

Raw Okra has 8.7543256 g of Protein per 1 pound, which is 15.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra

Vitamin A163 μg

18%

RAE, retinol activity equivalents

Raw Okra has 163.29312 μg of Vitamin A per 1 pound, which is 18% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.91 mg

75.6%

Thiamine

Raw Okra has 0.907184 mg of Vitamin B1 per 1 pound, which is 75.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

21%

Riboflavin

Raw Okra has 0.2721552 mg of Vitamin B2 per 1 pound, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.54 mg

28.3%

Niacin, nicotinic acid, niacinamide

Raw Okra has 4.53592 mg of Vitamin B3 per 1 pound, which is 28.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

22.2%

Pantothenic acid

Raw Okra has 1.1113004 mg of Vitamin B5 per 1 pound, which is 22.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.98 mg

75%

Pyridoxine

Raw Okra has 0.9752228 mg of Vitamin B6 per 1 pound, which is 75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9272 μg

68%

Folates and Folic Acid

Raw Okra has 272.1552 μg of Vitamin B9 per 1 pound, which is 68% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C104 mg

116%

Ascorbic acid

Raw Okra has 104.32616 mg of Vitamin C per 1 pound, which is 116% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.22 mg

8.16%

Tocopherols and Tocotrienols

Raw Okra has 1.2246984 mg of Vitamin E per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K142 μg

118%

Phytomenadione or phylloquinone

Raw Okra has 141.974296 μg of Vitamin K per 1 pound, which is 118% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra

Calcium372 mg

37%

Raw Okra has 371.94544 mg of Calcium per 1 pound, which is 37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

55%

Raw Okra has 0.49441528 mg of Copper per 1 pound, which is 55% 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%

Raw Okra has 2.8122704 mg of Iron per 1 pound, which is 35% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium259 mg

61.6%

Raw Okra has 258.54744 mg of Magnesium per 1 pound, which is 61.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.57 mg

155%

Raw Okra has 3.57430496 mg of Manganese per 1 pound, which is 155% 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

Phosphorus277 mg

39.5%

Raw Okra has 276.69112 mg of Phosphorus per 1 pound, which is 39.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1356 mg

40%

Raw Okra has 1356.24008 mg of Potassium per 1 pound, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Raw Okra has 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium31.8 mg

2.1%

Raw Okra has 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.63 mg

24%

Raw Okra has 2.6308336 mg of Zinc per 1 pound, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water406 g

11%

Raw Okra has 406.3277136 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Okra:

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

Minerals in 1 pound of Raw Okra:

1 pound of Okra has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 1 pound of Raw Okra:

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

Compare Raw Okra with:

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Food Info

Nutrients in 1 pound of Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Okra with: