Nutrients in 300 calories of Okra

Raw Okra (Abelmoschus esculentus).

Weight per 300 Calories

Okra

909g

Raw Okra has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

20%

76%

300 kcal ▼

Macro Nutrients

Okra

Energy300 kcal

10.3%

Raw 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

Fat1.73 g

1.8%

Raw Okra has 1.7272727272727 g of Fat per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.74%

Raw Okra has 0.23636363636364 g of Saturated Fat per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.009 g

0.57%

Raw Okra has 0.0090909090909091 g of Omega 3 per 300 calories, which is 0.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.24 g

1.4%

Raw Okra has 0.23636363636364 g of Omega 6 per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate67.7 g

52%

Raw Okra has 67.727272727273 g of Carbohydrate per 300 calories, which is 52% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.5 g

18.6%

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

Raw Okra has 13.454545454545 g of Sugars per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.2 g

7.15%

≤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 5.1818181818182 g of Fructose per 300 calories, which is 7.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.9 g

Raw Okra has 2.9090909090909 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.45 g

Raw Okra has 5.4545454545455 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber29 g

76.6%

Raw Okra has 29.090909090909 g of Fiber per 300 calories, which is 76.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.5 g

31.3%

Raw Okra has 17.545454545455 g of Protein per 300 calories, which is 31.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra

Vitamin A327 μg

36.4%

RAE, retinol activity equivalents

Raw Okra has 327.27272727273 μg of Vitamin A per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.8 mg

152%

Thiamine

Raw Okra has 1.8181818181818 mg of Vitamin B1 per 300 calories, which is 152% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg

42%

Riboflavin

Raw Okra has 0.54545454545455 mg of Vitamin B2 per 300 calories, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.1 mg

57%

Niacin, nicotinic acid, niacinamide

Raw Okra has 9.0909090909091 mg of Vitamin B3 per 300 calories, which is 57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.23 mg

44.5%

Pantothenic acid

Raw Okra has 2.2272727272727 mg of Vitamin B5 per 300 calories, which is 44.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.95 mg

150%

Pyridoxine

Raw Okra has 1.9545454545455 mg of Vitamin B6 per 300 calories, which is 150% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9545 μg

136%

Folates and Folic Acid

Raw Okra has 545.45454545455 μg of Vitamin B9 per 300 calories, which is 136% 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 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 C209 mg

232%

Ascorbic acid

Raw Okra has 209.09090909091 mg of Vitamin C per 300 calories, which is 232% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.45 mg

16.4%

Tocopherols and Tocotrienols

Raw Okra has 2.4545454545455 mg of Vitamin E per 300 calories, which is 16.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K285 μg

237%

Phytomenadione or phylloquinone

Raw Okra has 284.54545454545 μg of Vitamin K per 300 calories, which is 237% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra

Calcium745 mg

74.5%

Raw Okra has 745.45454545455 mg of Calcium per 300 calories, which is 74.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.99 mg

110%

Raw Okra has 0.99090909090909 mg of Copper per 300 calories, which is 110% 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

Iron5.64 mg

70.5%

Raw Okra has 5.6363636363636 mg of Iron per 300 calories, which is 70.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium518 mg

123%

Raw Okra has 518.18181818182 mg of Magnesium per 300 calories, which is 123% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.16 mg

311%

Raw Okra has 7.1636363636364 mg of Manganese per 300 calories, which is 311% 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

Phosphorus555 mg

79.2%

Raw Okra has 554.54545454545 mg of Phosphorus per 300 calories, which is 79.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2718 mg

80%

Raw Okra has 2718.1818181818 mg of Potassium per 300 calories, which is 80% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.36 μg

11.6%

Raw Okra has 6.3636363636364 μg of Selenium per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium63.6 mg

4.24%

Raw Okra has 63.636363636364 mg of Sodium per 300 calories, which is 4.24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.27 mg

48%

Raw Okra has 5.2727272727273 mg of Zinc per 300 calories, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water814 g

22%

Raw Okra has 814.36363636364 g of Water per 300 calories, which is 22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Okra:

300 calories 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 300 calories of Raw Okra:

300 calories of 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 300 calories of Raw Okra:

300 calories of Okra is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Sugars and Fructose.
While 300 calories 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 300 calories of Okra

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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