Contents
Nutritional value of okra
Composition of okra
- Carbohydrates: pentosan
- Protein: It contains proline, leucine, arginine, alanine, lysine, cystine, glutamic acid, phenylalanine.It should be combined with high biological value proteins.
- Fats: Poor fat.
- Fiber: pectins
- Alphatocopherol (seeds), gammatocopherol (seeds), riboflavin, vitamin C, folacin
- Minerals: potassium, magnesium, iron, manganese, zinc, copper
- Oxalates
- Flavonoids: quercetin, rutin, gossypetin (pigment in the flower), gossypol (seeds).
- Phytosterols (fruit)
- Anthocyanins: cyanidin4glucoside, cyanidin3glucoside.
Nutritional composition of Okra per 100 g. | |
Nutrient | Content |
Calories (kcal.) | 33 |
Carbohydrates (g.) | 7,63 |
Protein (g.) | 2 |
Fat (g.) | 0,10 |
Fiber (g.) | 3,20 |
| Vitamin C(mg.) | 21,20 |
| Vitamin B1 (Thiamin) (mg.) | 0,20 |
| Vitamin B2 (Riboflavin) (mg.) | 0,06 |
| Vitamin B3 (Niacin) (mg.) | 1 |
Vitamin B6 (Pyridoxine) (mg.) | 0,22 |
Vitamina B9 (Folic acid -) Folates (mcg.) | 88 |
Vitamin A (UI) | 660 |
Vitamina E (mcg. eq. retinol) | 66 |
Calcium (mg.) | 81 |
Magnesium (mg.) | 57 |
Phosphorus (mg.) | 63 |
Sodium (mg.) | 8 |
Potassium (mg.) | 303 |
Iron (mg.) | 0,80 |
Zinc (mg.) | 0,60 |
Copper (mg.) | 0,09 |
Selenium (mcg.) | 0,70 |
Water (g.) | 89,58 |
What is okra good for?
Because of its composition, okra is a vegetable rich in fiber, vitamins, minerals and flavonoids beneficial for cardiovascular health. It has antioxidant, laxative and diuretic properties.
It is suitable in any balanced diet for healthy fiber intake.
It is also recommended for weight loss plans, people with hypertension, diabetes and cholesterol.
| Attention !! For its content in oxalates, you should boil okra before cooking it (discard the broth) and combine with calcium-rich foods, such as almonds, yogurt or cheese |
– See: Uses of okra
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