scored 93/100
Okra is a nutrient-dense, low-calorie vegetable rich in fiber, vitamin K, and polyphenols, offering cardiovascular and metabolic support with minimal caloric burden.
3.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Less a 1.0 anti-nutrient penalty (moderate oxalates).
Okra (Abelmoschus esculentus) is a flowering plant native to Africa, now widely cultivated in tropical and subtropical regions including India, the Middle East, and the Americas. Its pods are harvested immature and consumed as a vegetable. Nutritionally, okra stands out for its exceptional fiber content (3.2g per 100g), predominantly soluble fiber in the form of mucilage, which supports gut health and blood sugar regulation. The vegetable provides substantial vitamin K (31.3 mcg), essential for bone mineralization and vascular health—both critical longevity factors. Okra contains bioactive polyphenols including quercetin and kaempferol, which exhibit antioxidant and anti-inflammatory properties. Its potassium content (299mg) supports cardiovascular function and blood pressure regulation. The low sodium, caloric density, and high micronutrient-to-calorie ratio make okra an exemplary longevity food, particularly valuable for weight management and metabolic health. Traditional use in Ayurvedic and Middle Eastern medicine aligns with emerging evidence on its glycemic control and cholesterol-modulating effects.
Soluble fiber (mucilage) in okra slows gastric emptying and glucose absorption, reducing postprandial blood glucose spikes and improving insulin sensitivity over time
High potassium content combined with polyphenols supports vasodilation, reduces arterial stiffness, and aids sodium balance, lowering hypertension risk
Soluble fiber acts as prebiotic substrate, selectively feeding beneficial bacteria and producing short-chain fatty acids that strengthen gut barrier integrity
Polyphenols (quercetin, kaempferol) scavenge free radicals and inhibit pro-inflammatory pathways, supporting cellular longevity
Vitamin K activates osteocalcin and matrix Gla protein, proteins essential for bone mineralization and vascular calcification prevention
Consuming okra with lunch leverages its fiber and polyphenol content to blunt postprandial glucose and insulin response from that meal, maximizing glycemic control and satiety benefits
Breaks a fast
Okra's soluble fiber and micronutrient density make it incompatible with fasting protocols; best consumed with balanced meals containing protein and fat
Per 100 g of the default form. Bars show how much higher or lower okra is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Okra is classified as a vegetable. Okra is a nutrient-dense, low-calorie vegetable rich in fiber, vitamin K, and polyphenols, offering cardiovascular and metabolic support with minimal caloric burden.
Okra scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin K, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 85 g serving, okra is highest in Manganese (~29% DV), Vitamin K (~22% DV), Vitamin C (~22% DV), Thiamin (~14% DV), Folate (~13% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.6 g of net carbs (6.3 g total minus 2.7 g fiber).
Best in the midday. Consuming okra with lunch leverages its fiber and polyphenol content to blunt postprandial glucose and insulin response from that meal, maximizing glycemic control and satiety benefits
A typical serving is around 85 g (~28 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating okra alongside several other vegetable sources.
Okra pairs nicely with: Pair with healthy fats (olive oil, avocado) to enhance absorption of fat-soluble vitamin K and increase polyphenol bioavailability; Combine with tomatoes to amplify antioxidant effects through lycopene + polyphenol synergy and support anti-inflammatory response; Pair with legumes (lentils, chickpeas) to create complete protein profiles and maximize fiber's prebiotic effect on colonic fermentation; Combine with alliums (garlic, onions) to enhance sulfur compound interactions that amplify detoxification enzyme activation.
Moderate oxalates.
Encyclopedia entries that supply the same signature nutrients okra contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients okracontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.