Nutrients in Okra (cooked)
In one serving: ½ cup (80 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin K | 32 mcg | 36% | 27% |
| Vitamin C | 13 mg | 17% | 14% |
| Magnesium | 29 mg | 9.4% | 7.2% |
| Vitamin B9 (folate / folic acid) | 37 mcg DFE | 9.3% | 9.3% |
| Calcium | 62 mg | 6.2% | 6.2% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Okra stew with lamb and whole-wheat bread
- Fish curry with brown rice and okra
- Okra with tomato, chickpeas and rice
- Okra stew with white fish and maize porridge
- Mixed vegetable and lentil sambar with rice
- Okra with tomato, chapati and yogurt
- Okra and spinach stew with chicken and rice
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)