Nutrients in 300 calories of Boiled Okra

Boiled and Drained Okra.

Weight per 300 Calories

Boiled Okra

1364g

Boiled and Drained Okra has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

66%

300 kcal ▼

Macro Nutrients

Boiled Okra

Energy300 kcal

10.3%

Boiled and Drained Okra has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.86 g

2.95%

Boiled and Drained Okra has 2.8636363636364 g of Fat per 300 calories, which is 2.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.61 g

1.9%

Boiled and Drained Okra has 0.61363636363636 g of Saturated Fat per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.014 g

0.85%

Boiled and Drained Okra has 0.013636363636364 g of Omega 3 per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.61 g

3.6%

Boiled and Drained Okra has 0.61363636363636 g of Omega 6 per 300 calories, which is 3.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate61.5 g

47.3%

Boiled and Drained Okra has 61.5 g of Carbohydrate per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32.7 g

45%

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

Boiled and Drained Okra has 32.727272727273 g of Sugars per 300 calories, which is 45% 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

Fiber34 g

89.7%

Boiled and Drained Okra has 34.090909090909 g of Fiber per 300 calories, which is 89.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25.5 g

45.5%

Boiled and Drained Okra has 25.5 g of Protein per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Okra

Vitamin A191 μg

21.2%

RAE, retinol activity equivalents

Boiled and Drained Okra has 190.90909090909 μg of Vitamin A per 300 calories, which is 21.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.8 mg

150%

Thiamine

Boiled and Drained Okra has 1.8 mg of Vitamin B1 per 300 calories, which is 150% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.75 mg

57.7%

Riboflavin

Boiled and Drained Okra has 0.75 mg of Vitamin B2 per 300 calories, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

74.2%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Okra has 11.877272727273 mg of Vitamin B3 per 300 calories, which is 74.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.9 mg

58%

Pantothenic acid

Boiled and Drained Okra has 2.9045454545455 mg of Vitamin B5 per 300 calories, which is 58% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.55 mg

196%

Pyridoxine

Boiled and Drained Okra has 2.55 mg of Vitamin B6 per 300 calories, which is 196% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9627 μg

157%

Folates and Folic Acid

Boiled and Drained Okra has 627.27272727273 μg of Vitamin B9 per 300 calories, which is 157% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C222 mg

247%

Ascorbic acid

Boiled and Drained Okra has 222.27272727273 mg of Vitamin C per 300 calories, which is 247% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.7 mg

24.5%

Tocopherols and Tocotrienols

Boiled and Drained Okra has 3.6818181818182 mg of Vitamin E per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K545 μg

455%

Phytomenadione or phylloquinone

Boiled and Drained Okra has 545.45454545455 μg of Vitamin K per 300 calories, which is 455% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Okra

Calcium1050 mg

105%

Boiled and Drained Okra has 1050 mg of Calcium per 300 calories, which is 105% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.16 mg

129%

Boiled and Drained Okra has 1.1590909090909 mg of Copper per 300 calories, which is 129% 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

Iron3.8 mg

47.7%

Boiled and Drained Okra has 3.8181818181818 mg of Iron per 300 calories, which is 47.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium491 mg

117%

Boiled and Drained Okra has 490.90909090909 mg of Magnesium per 300 calories, which is 117% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4 mg

174%

Boiled and Drained Okra has 4.0090909090909 mg of Manganese per 300 calories, which is 174% 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

Phosphorus436 mg

62.3%

Boiled and Drained Okra has 436.36363636364 mg of Phosphorus per 300 calories, which is 62.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1841 mg

54%

Boiled and Drained Okra has 1840.9090909091 mg of Potassium per 300 calories, which is 54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.45 μg

9.9%

Boiled and Drained Okra has 5.4545454545455 μg of Selenium per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium82 mg

5.45%

Boiled and Drained Okra has 81.818181818182 mg of Sodium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.86 mg

53.3%

Boiled and Drained Okra has 5.8636363636364 mg of Zinc per 300 calories, which is 53.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1262 g

34%

Boiled and Drained Okra has 1262.3181818182 g of Water per 300 calories, which is 34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Okra:

300 calories 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 A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled and Drained Okra:

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

Macronutrients in 300 calories of Boiled and Drained Okra:

300 calories of Boiled Okra has outstanding amounts of Fiber.
It is an excellent source of Carbohydrate, Sugars and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat and Omega 3.

Compare Boiled and Drained Okra with:

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

Food Info

Nutrients in 300 calories of Boiled Okra

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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