Nutrients in 7 ounces of Okra

Raw Okra (Abelmoschus esculentus).

Macros Ratio

Protein Fat Carbs

20%

76%

7 oz ▼

Macro Nutrients

Okra

Energy65.5 kcal

2.26%

Raw Okra has 65.487345 kcal of Energy per 7 ounces, which is 2.26% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.38 g

0.39%

Raw Okra has 0.37704835 g of Fat per 7 ounces, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.052 g

0.16%

Raw Okra has 0.05159609 g of Saturated Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.002 g

0.12%

Raw Okra has 0.001984465 g of Omega 3 per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.052 g

0.3%

Raw Okra has 0.05159609 g of Omega 6 per 7 ounces, which is 0.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Okra has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14.8 g

11.4%

Raw Okra has 14.78426425 g of Carbohydrate per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.94 g

4.05%

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

Raw Okra has 2.9370082 g of Sugars per 7 ounces, which is 4.05% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.13 g

1.56%

≤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 1.13114505 g of Fructose per 7 ounces, which is 1.56% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.64 g

Raw Okra has 0.6350288 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.2 g

Raw Okra has 1.190679 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.35 g

16.7%

Raw Okra has 6.350288 g of Fiber per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.83 g

6.84%

Raw Okra has 3.83001745 g of Protein per 7 ounces, which is 6.84% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Okra

Vitamin A71.4 μg

7.94%

RAE, retinol activity equivalents

Raw Okra has 71.44074 μg of Vitamin A per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33%

Thiamine

Raw Okra has 0.396893 mg of Vitamin B1 per 7 ounces, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Raw Okra has 0.1190679 mg of Vitamin B2 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Raw Okra has 1.984465 mg of Vitamin B3 per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.72%

Pantothenic acid

Raw Okra has 0.486193925 mg of Vitamin B5 per 7 ounces, which is 9.72% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Raw Okra has 0.426659975 mg of Vitamin B6 per 7 ounces, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9119 μg

29.8%

Folates and Folic Acid

Raw Okra has 119.0679 μg of Vitamin B9 per 7 ounces, which is 29.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C45.6 mg

50.7%

Ascorbic acid

Raw Okra has 45.642695 mg of Vitamin C per 7 ounces, which is 50.7% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.54 mg

3.57%

Tocopherols and Tocotrienols

Raw Okra has 0.53580555 mg of Vitamin E per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K62 μg

51.8%

Phytomenadione or phylloquinone

Raw Okra has 62.1137545 μg of Vitamin K per 7 ounces, which is 51.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Okra

Calcium163 mg

16.3%

Raw Okra has 162.72613 mg of Calcium per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24%

Raw Okra has 0.216306685 mg of Copper per 7 ounces, which is 24% 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

Iron1.23 mg

15.4%

Raw Okra has 1.2303683 mg of Iron per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium113 mg

27%

Raw Okra has 113.114505 mg of Magnesium per 7 ounces, which is 27% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.56 mg

68%

Raw Okra has 1.56375842 mg of Manganese per 7 ounces, which is 68% 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

Phosphorus121 mg

17.3%

Raw Okra has 121.052365 mg of Phosphorus per 7 ounces, which is 17.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium593 mg

17.5%

Raw Okra has 593.355035 mg of Potassium per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Okra has 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.93%

Raw Okra has 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.15 mg

10.5%

Raw Okra has 1.1509897 mg of Zinc per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water178 g

4.8%

Raw Okra has 177.7683747 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Okra:

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

Minerals in 7 ounces of Raw Okra:

7 ounces of Okra is an excellent source of Copper, Magnesium and Manganese.
It has a good amount of Calcium, Iron, Phosphorus, Potassium and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 7 ounces of Raw Okra:

7 ounces of Okra has a good amount of Carbohydrate and Fiber.
It has some Sugars and Protein.
While 7 ounces of product has trace amounts of Fructose, it has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Okra with:

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

Food Info

Nutrients in 7 ounces of Okra

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Okra with: