Food calories · USDA data
Calories in okra
33 calories
in 1 cup, 100 g
- Protein
- 1.9 g
- Carbs
- 7.5 g
- Fat
- 0.2 g
- Fiber
- 3.2 g
Okra has 33 calories. That is USDA's figure for 1 cup, which weighs 100 g. Per 100 g, okra has 33 calories.
Almost all of its calories, 76%, come from carbohydrate. This portion has 3.2 g of fiber, 11% of the 28 g Daily Value.
It takes 303 g of okra to reach 100 calories, which is about 3 × 1 cup.
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 100 g | 33 | 1.9 g | 7.5 g | 0.2 g |
| 8 pods (3" long) | 95 g | 31 | 1.8 g | 7.1 g | 0.2 g |
| 1 oz | 28.3 g | 9 | 0.5 g | 2.1 g | 0.1 g |
| 100 g | 100 g | 33 | 1.9 g | 7.5 g | 0.2 g |
Portion weights are USDA's own. Your okra may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 20% of calories (1.9 g per 100 g)
- Carbohydrate: 76% (7.5 g per 100 g, of which 3.2 g fiber)
- Fat: 4% (0.2 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, okra has the fewest calories of these four (33 per 100 g) and kale the most (35).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Okra | 33 | 1.9 g | 7.5 g | 0.2 g |
| Broccoli | 34 | 2.8 g | 6.6 g | 0.4 g |
| Cooked broccoli | 35 | 2.4 g | 7.2 g | 0.4 g |
| Kale | 35 | 2.9 g | 4.4 g | 1.5 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in okra?
Okra has 33 calories. USDA weighs 1 cup at 100 g, and okra has 33 calories per 100 g.
How much protein does okra have?
1 cup (100 g) has 1.9 g of protein, 4% of the 50 g Daily Value. Per 100 g it is 1.9 g.
How many carbs does okra have?
1 cup has 7.5 g of carbohydrate, including 3.2 g of fiber, and 0.2 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Okra, raw (FDC ID 169260). Values are averages; a packaged food's label may differ.