Okra raw earns a Good FoodScore of 71/100, primarily due to its notable fiber content and rich profile of essential micronutrients, making it a valuable addition to a balanced diet.
A 100g serving provides 3.2g of fiber, contributing significantly to daily intake.
It is a minimally processed (NOVA 1) vegetable, aligning with whole food dietary recommendations.
This vegetable is a good source of Vitamin C (26% DV) and Folate (15% DV) per 100g.
With only 33 calories and 0.19g total fat per 100g, it is a very low-calorie and low-fat option.
Okra contains 7mg of sodium and 0g of added sugar, making it suitable for managing intake of these nutrients.
Scores +6 points above the vegetable category average (65/100 across 68 foods).
Okra raw achieves a FoodScore of 71/100, placing it in the 'Good' category, largely driven by its favorable nutritional composition. A significant bonus of +3 points is awarded for its fiber content, with 3.2 grams per 100g serving, which is beneficial for digestive health and satiety. It receives an additional +8 points for its micronutrient density, being a good source of magnesium (14% DV), vitamin C (26% DV), and folate (15% DV). As a minimally processed food (NOVA class 1), okra earns a substantial +10 points, reflecting its natural state and absence of industrial processing. The food incurs no penalties, as it contains 0 grams of added sugar, very low sodium (7mg), and minimal saturated fat (0.03g). Its low calorie count (33 calories per 100g) and low total fat also contribute positively to its overall score. To achieve a higher score, okra would need to provide even higher percentages of a wider range of essential micronutrients, though its current profile is already quite strong for a vegetable.
Health benefits
What the nutrients in okra raw actually do for you, grounded in established dietary science.
Supports Digestive Health
Okra is a notable source of dietary fiber, providing 3.2 grams per 100g serving. Fiber is crucial for maintaining a healthy digestive system by adding bulk to stool, which can help prevent constipation and promote regular bowel movements. Research supports that adequate fiber intake is associated with a lower risk of various gastrointestinal issues. The fiber in okra also acts as a prebiotic, feeding beneficial gut bacteria and contributing to a balanced gut microbiome. Including fiber-rich foods like okra can be an effective way to meet the recommended daily fiber intake, which is around 25-38 grams for adults.
Aids in Blood Sugar Management
With 3.2 grams of fiber and zero added sugar per 100g, okra can be a beneficial food for managing blood sugar levels. The fiber in okra helps to slow down the absorption of sugars into the bloodstream, preventing rapid spikes after meals. This effect is particularly important for individuals managing diabetes or those at risk of developing it. Dietary guidelines emphasize the importance of consuming foods low in added sugars and high in fiber for glycemic control. Incorporating okra into meals can contribute to a lower overall glycemic load of the diet, supporting more stable blood sugar levels throughout the day.
Contributes to Immune Function
Okra is a good source of Vitamin C, supplying 26% of the Daily Value per 100g serving. Vitamin C is a powerful antioxidant that plays a vital role in supporting the immune system. It helps protect cells from damage caused by free radicals and is essential for the production of white blood cells, which are key components of the body's defense against infections. Regular intake of foods rich in Vitamin C, such as okra, can help maintain robust immune health. While not a cure for illness, adequate Vitamin C intake is a foundational aspect of a well-functioning immune system.
Supports Bone Health
Okra contains several nutrients important for maintaining strong bones, including magnesium and calcium. A 100g serving provides 57mg of magnesium (14% DV) and 82mg of calcium (6% DV). Magnesium is essential for bone formation and helps regulate calcium and vitamin D levels, both critical for bone health. Calcium is the primary mineral component of bones, providing structure and strength. While okra is not a primary source of calcium, its contribution, along with magnesium, supports overall skeletal integrity. Including a variety of magnesium and calcium-rich foods in the diet is key for long-term bone health.
Okra raw earns a Good FoodScore of 71/100, primarily due to its notable fiber content and rich profile of essential micronutrients, making it a valuable addition to a balanced diet.
How to eat it
Okra is a versatile vegetable commonly used in Southern US cuisine, particularly in gumbos and stews, but it can be enjoyed in many forms. Its unique texture and mild flavor make it adaptable to various cooking methods. A typical serving size is around 100 grams, which can be easily incorporated into main dishes or served as a side. It's best enjoyed when fresh and firm, adding a nutritional boost to meals.
To reduce the characteristic 'sliminess' of okra, cook it quickly at high heat, such as by roasting or stir-frying, or pair it with acidic ingredients like tomatoes or vinegar.
Add sliced okra to soups, stews, or curries to thicken them naturally and boost their fiber content.
Enjoy raw okra by thinly slicing it and adding it to salads for a mild crunch and nutrient boost.
Store fresh okra in a paper bag in the refrigerator for up to a week; wash it just before use to maintain freshness and prevent spoilage.
Things to keep in mind
Okra is generally considered safe for consumption and does not have widely documented common allergies. Some individuals might experience mild digestive discomfort, such as bloating or gas, if they consume very large quantities due to its high fiber content, especially if they are not accustomed to a high-fiber diet. Okra contains oxalates, which can contribute to kidney stone formation in susceptible individuals, though the amount is typically not a concern in normal dietary servings. There are no significant drug interactions noted for okra at typical intake levels. Overall, okra is a well-tolerated vegetable for most healthy adults.
Yes, raw okra is considered very healthy. It scores 71/100 on FoodScore, indicating a 'Good' nutritional profile. It is rich in fiber (3.2g per 100g) and provides significant amounts of Vitamin C (26% DV) and Folate (15% DV), contributing to digestive and immune health.
Is okra good for weight loss?
Okra can be beneficial for weight loss due to its low calorie count (33 calories per 100g) and high fiber content (3.2g per 100g). Fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its low fat and zero added sugar content also make it a smart choice for calorie management.
Is okra considered an ultra-processed food?
No, raw okra is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it is a whole food in its natural state, without significant industrial alterations, aligning with dietary recommendations for consuming more whole, unprocessed foods.
How can I cook okra to reduce its sliminess?
To minimize sliminess, try cooking okra quickly at high heat, such as roasting, grilling, or stir-frying. You can also pair it with acidic ingredients like tomatoes, lemon juice, or vinegar, which helps to break down the mucilage responsible for the texture. Slicing and sautéing until lightly browned is another effective method.
What are some good substitutes for okra in recipes?
If you're looking for a similar texture or thickening agent, eggplant or zucchini can sometimes substitute for okra in stews, though they won't provide the same mucilaginous thickening. For a fiber-rich vegetable alternative, consider green beans or asparagus. The best substitute depends on the specific role okra plays in the dish, whether for flavor, texture, or thickening.
Does okra have any unique health benefits?
Beyond its general nutritional value, okra is known for its mucilage content, a type of soluble fiber that contributes to its unique texture. This mucilage can aid digestion and may help bind to cholesterol and toxins, facilitating their excretion. Its combination of fiber, Vitamin C, and Folate offers a well-rounded nutritional profile.