Nutrition facts · Vegetables
Calories in Okra
Raw okra has 33 calories per 100 g, and a serving of 8 pods (3" long), about 95 g, has 31 calories. Most of those calories come from carbohydrates (7.5 g per 100 g), a good share of which is fiber, while fat is very low at 0.2 g.
Calories come from: Carbs 76% · Fat 5% · Protein 19%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 33 kcal | 1.9 g | 7.5 g | 0.2 g |
| 8 pods (3" long) | 95 g | 31 kcal | 1.8 g | 7.1 g | 0.2 g |
| 1 cup | 100 g | 33 kcal | 1.9 g | 7.5 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 33 kcal |
|---|---|
| Protein | 1.9 g |
| Carbohydrates | 7.5 g |
| of which sugars | 1.5 g |
| Fiber | 3.2 g |
| Fat | 0.2 g |
| of which saturated | 0 g |
| Sodium | 7 mg |
What changes the calories
- Frying or breading okra adds the calories of the oil and coating it absorbs, which can make a big difference compared with raw okra.
- Cooking in butter, oil or ghee, as in many stir-fries and curries, adds calories from the fat used.
- Okra in gumbo, stews or pickles takes on calories from the other ingredients, so the dish totals matter more than the okra itself.
- Pod size varies a lot, so counting pods can be less accurate than weighing them.
Tips for logging it accurately
- Weigh your okra on a kitchen scale and log it by grams for the most accurate count.
- Log the okra and any cooking oil, batter or sauce as separate entries so the added calories aren't missed.
- In BerryFit, you can snap a photo of your okra dish and then adjust the portion and cooking fat to match what you actually ate.
Log Okra in seconds
Snap a photo of your meal or search for Okra in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 8 okra pods?
Eight raw okra pods about 3 inches long weigh around 95 g and have 31 calories. They provide 1.8 g protein, 7.1 g carbs and 0.2 g fat.
How many calories are in a cup of okra?
One cup of raw okra (100 g) has 33 calories, with 1.9 g protein, 7.5 g carbs and 0.2 g fat.
Is okra high in carbs?
Okra has 7.5 g of carbs per 100 g, and 3.2 g of that is fiber, with 1.5 g of sugar. That's a fairly modest amount compared with starchy foods.
Does fried okra have more calories than raw okra?
Yes. Frying adds the calories of the oil it absorbs plus any breading or batter, so fried okra has noticeably more calories than the 33 per 100 g in raw okra.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Okra, raw, FDC ID 169260); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
