Okra Nutrition facts
Okra
Okra, also known as 'lady's finger,' or 'bamia pod' is one of the favorite nutritious vegetables of North-East African origin. The pods usually are gathered while they are green, tender, and at the immature stage.
Botanically, okra is a perennial flowering plant in the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.
It is cultivated throughout the tropical and warm temperate regions around the world for its phytonutrients rich pods. It grows best in well-drained and manure-rich soil.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 33 Kcal | 1.5% |
| Carbohydrates | 7.03 g | 5.4% |
| Protein | 2.0 g | 4% |
| Total Fat | 0.1 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 9% | 3.2 g |
| Vitamins | ||
| Folates | 88 µg | 22% |
| Niacin | 1.000 mg | 6% |
| Pantothenic acid | 0.245 mg | 5% |
| Pyridoxine | 0.215 mg | 16.5% |
| Riboflavin | 0.060 mg | 4.5% |
| Thiamin | 0.200 mg | 17% |
| Vitamin C | 21.1 mg | 36% |
| Vitamin A | 375 IU | 12.5% |
| Vitamin E | 0.36 mg | 2.5% |
| Vitamin K | 53 µg | 44% |
| Electrolytes | ||
| Sodium | 8 mg | 0.5% |
| Potassium | 303 mg | 6% |
| Minerals | ||
| Calcium | 81 mg | 8% |
| Copper | 0.094 mg | 10% |
| Iron | 0.80 mg | 10% |
| Magnesium | 57 mg | 14% |
| Manganese | 0.990 mg | 43% |
| Phosphorus | 63 mg | 9% |
| Selenium | 0.7 µg | 1% |
| Zinc | 0.60 mg | 5.5% |
| Phyto-nutrients | ||
| Carotene-ß | 225 µg | -- |
| Crypto-xanthin-ß | 0 µg | -- |
| Lutein-zeaxanthin | 516 µg | -- |