Okra
Okra is a nutrient-dense, low-calorie vegetable rich in fiber, vitamin K, and polyphenols, offering cardiovascular and metabolic support with minimal caloric burden.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K26.6 mcg22% DV
- Vitamin C19.6 mg22% DV
- Thiamin0.17 mg14% DV
- Folate51.0 mcg13% DV
- Vitamin B60.21 mg12% DV
- Niacin0.85 mg5% DV
- Riboflavin0.05 mg4% DV
- Choline10.5 mg2% DV
- Vitamin E0.23 mg2% DV
- Vitamin A30.6 iu<1% DV
- Manganese0.67 mg29% DV
- Magnesium48.4 mg12% DV
- Copper0.09 mg10% DV
- Potassium254.2 mg5% DV
- Calcium69.7 mg5% DV
- Zinc0.49 mg4% DV
- Phosphorus51.9 mg4% DV
- Iron0.53 mg3% DV
- Selenium0.59 mcg1% DV
- Sodium6.0 mg<1% DV
- Polyunsaturated Fat0.02 g
- Saturated Fat0.02 g
- Monounsaturated Fat0.01 g
- Quercetin~13 mg
- Inulin / Prebiotic fibre~2.5 g
- Polyphenols~128 mg
Score · 89/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese34% DV
- Vitamin K26% DV
- Vitamin C26% DV
- Thiamin17% DV
- Folate15% DV
Overview
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.
Health Benefits (5)
- Supports blood sugar regulation and insulin sensitivitymoderateSoluble fiber (mucilage) in okra slows gastric emptying and glucose absorption, reducing postprandial blood glucose spikes and improving insulin sensitivity over time
- Promotes cardiovascular health and blood pressure regulationmoderateHigh potassium content combined with polyphenols supports vasodilation, reduces arterial stiffness, and aids sodium balance, lowering hypertension risk
- Enhances gut microbiome diversity and functionmoderateSoluble fiber acts as prebiotic substrate, selectively feeding beneficial bacteria and producing short-chain fatty acids that strengthen gut barrier integrity
- Reduces inflammation and oxidative stressmoderatePolyphenols (quercetin, kaempferol) scavenge free radicals and inhibit pro-inflammatory pathways, supporting cellular longevity
- Supports bone health through vitamin K-dependent processesstrongVitamin K activates osteocalcin and matrix Gla protein, proteins essential for bone mineralization and vascular calcification prevention
Food Pairings
- ·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
Practical Tips
- ·Select smaller, tender pods (3-4 inches) which have less mucilage and a more pleasant texture; larger pods become fibrous and tough
- ·Minimize mucilage sliminess by cooking okra with acidic ingredients (tomato, lemon, vinegar) or brief high-heat stir-frying rather than prolonged stewing
- ·Store fresh okra in refrigerator crisper for up to 3-4 days; do not wash until ready to use as moisture promotes decay
- ·Cook okra lightly to preserve heat-sensitive vitamin C and polyphenol content; steaming or quick sautéing (3-5 minutes) is optimal
- ·Consume okra regularly (3-4 servings weekly) for sustained prebiotic benefits and blood sugar regulation rather than sporadic consumption
Optimal Timing
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
Okra's soluble fiber and micronutrient density make it incompatible with fasting protocols; best consumed with balanced meals containing protein and fat
Concerns
- · Moderate oxalates
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about okra
What is okra?
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.
Is okra healthy?
Okra scores 89/100 in Formulate, making it a great 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.
Is okra high in protein?
Not particularly. A 85 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
Is okra high in fiber?
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).
What vitamins and minerals are in okra?
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).
Is okra keto-friendly?
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).
When is the best time to eat okra?
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
How much okra should I eat?
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.
What pairs well with okra?
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.
Are there any concerns with eating okra?
Moderate oxalates.
Supplements that mirror Okra's nutrient profile
Encyclopedia entries that supply the same signature nutrients okra contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Okra
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.