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Nutrition Facts about Okra

Gardening Guide: The Guide to Growing Okra

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Nutrition Facts about Okra

Learn nutrition facts about okra to find out exactly which nutrients are found in okra—and to what degree—along with the most common compounds available in this healthful food.

By Norann Oleson

Nutritious Okra

Nutritious Okra

Okra is more than delicious, it’s packed with nutrients but low in calories. It’s an excellent source of vitamin C, which contributes to your immune system health as well as healthy skin. It also has a healthy dose of vitamin K, which plays a role in blood clotting.

Okra is low in carbohydrates, low in calories, and actually provides a couple grams of protein—a bonus, since most fruits and veggies aren’t known for their protein content. And not only is okra cholesterol-free—it may actually help reduce cholesterol levels in the body.

Here is the nutrition information for 1 cup of okra:
Okra Nutrition

The carbohydrates in that 1 cup of okra are just 1.5 grams of sugar and 3.2 grams of dietary fiber, with the rest being complex carbohydrates. Okra has no saturated fat or cholesterol.

Here are some of the compounds in okra:

Vitamin C: The vitamin C in okra is an antioxidant that contributes to a healthy immune system and healthy skin.

Manganese: This trace element is important for many processes in the human body. One serving of okra provides 34% of your recommended daily value (DV) of manganese.

Magnesium: Essential for good cell health, one serving of okra provides your body with 14% of the DV.

Folate (vitamin B9): This is important for normal tissue growth and cell function and is essential for pregnant women and older adults.

Antioxidants: Okra contains polyphenols, including isoquercetin and flavonoids, which research shows can improve heart health.

Did you know all these nutrition facts about okra? Please tell us what you think.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Okra
  • Growing Okra from Seeds or Seedlings
  • Where to Grow Okra
  • Planting Okra in the Ground
  • Nurturing your Okra Plants
  • Harvesting your Okra
  • Preserving and Storing your Okra
  • Tips for avoiding the “slime factor” of okra
  • Dealing with Okra Diseases
  • Dealing with Okra Pests
  • Essential Tools and Equipment for Growing and Enjoying Okra
  • Plant Profiles

  • Jing Orange Okra
  • Star of David Okra
  • Cowhorn Okra
  • Emerald Green Velvet Okra
  • Clemson Spineless Okra
  • Red Burgundy Okra
  • Jambalaya Okra
  • Recipes

  • Okra Quinoa Bowl
  • Creole Style Okra
  • Southern Fried Okra
  • Okra Pickles with a Twist
  • Okra and Greens
  • Jambalaya with Okra
  • Baked Okra Chips
  • Additional Articles

  • Nutrition Facts about Okra
  • Health Benefits and Home Remedies of Okra
  • Resources about Okra
  • Okra Glossary
  • Related Articles

  • The Best Okra Companion Plants

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