The Okra is a vegetable that originates from the Malvaceae (Mallows) family and is related to cotton and hibiscus.


Okra flourishes in warm climates and is typically green in appearance although there are some varieties which appear red. Some okra variations have a smooth slimy surface and others have a rough texture. Okra is tough to chew and therefore it is usually steamed or boiled before eating.



Health Benefits


  • Very low-calorie with no saturated fats nor cholesterol. (1)


  • High in soluble and insoluble fibre which helps ease digestion, lower triglyceride (bad) cholesterol levels and manage weight. (2)


  • Nutrient-rich in vitamin C and E which promotes healthy skin, autoimmunity and prevents free radical damage in the body. (3)


  • An excellent source of vitamin K which plays an important role in the blood clotting process which will help to prevent nosebleeds, bleeding gums or easy bruising. (4)


  • A good source of B-vitamins which help to metabolise carbohydrates, proteins and fats. (5) (6)


  • Contains good levels of vitamin A and flavonoids such as beta-carotene, which support vision, healthy skin and mucous membranes, and offers protection from UV rays. (7)


  • The pod and the skin of are excellent sources of zinc and folate which helps the formation of blood clots and helps to prevent birth defects in new born babies. (8) .


  • Includes calcium, iron, manganese and magnesium which combine to support strengthen bones and improve flow of blood throughout the body. (9)



Okra Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per 
% Daily 
Calories 31
Calories from Fat 1
Total Fat 0 g 1%
Saturated Fat 0 g 0%
Trans Fat
Cholesterol 0 mg 0%
Sodium 8 mg 0%
Total Carbohydrates 7 g 2%
Dietary Fibre 3 g 13%
Sugar 1 g
Protein 2 g
Vitamin A 7% Vitamin C 35%
Calcium 8% Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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