Group · Vegetables
Okra
Okra, also called ladies’ fingers or gombo, is the green, elongated fruit of an African member of the mallow family, a pillar of Creole, Cajun and West African cooking. When cut, it releases a mucilage that thickens dishes, which is its role in Louisiana gumbo.
In terms of nutrition facts, raw it provides 31 kcal per 100 g, with 3.2 g of fibre and 1.93 g of protein. It provides 57 mg of magnesium, 82 mg of calcium, 299 mg of potassium, 23 mg of vitamin C and 31.3 µg of vitamin K1 per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 31 kcal |
| Kilojoules | 130 kJ |
| Protein | 2 g |
| Carbohydrate | 3,8 g |
| Fat | 0,2 g |
| Fibre | 3,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin K131,3 µg42 %
- Manganese0,79 mg40 %
- Vitamin C23 mg29 %
- Vitamin B10,2 mg18 %
- Vitamin B60,22 mg16 %
- Magnesium57 mg15 %
- Potassium299 mg15 %
- Copper0,11 mg11 %
- Vitamin B9dietary folate equivalents60 µg
See the other 11 nutrients
- Calcium82 mg10 %
- Phosphorus61 mg9 %
- Vitamin B31 mg6 %
- Zinc0,58 mg6 %
- Iron0,62 mg4 %
- Vitamin A34,7 µg4 %
- Vitamin B20,06 mg4 %
- Vitamin B50,25 mg4 %
- Vitamin E0,27 mg2 %
- Omega-6 LA0,02 g0 %
- Omega-3 ALA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
3.2 g of fibre for 31 kcal: an excellent ratio. Its mucilage is a soluble fibre, the kind that slows carbohydrate absorption and feeds the gut microbiota. This explains the interest in okra in studies on blood sugar.
To avoid sliminess, do not cut it. That is the rule. Whole and seared over a high heat, it stays crisp. Cut and simmered, it thickens, which is what you want in a gumbo, and only there.
Acidity also limits the mucilage. A splash of lemon or vinegar at the start of cooking noticeably reduces the gelatinous texture.
57 mg of magnesium per 100 g. A very good score for a vegetable: 15% of the reference intake. Magnesium intakes in France are often too low.
Choose small, firm pods. Beyond 8 cm, they become fibrous and tough. They should snap cleanly when bent.