Okra Drained with Salt (Frozen, Cooked, Boiled)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Okra, frozen, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (1.6g), fat (0.2g), and carbohydrates (6.4g) per 100g. With 29 calories per 100g, Okra Drained with Salt (Frozen, Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. At 239mg of sodium per 100g, Okra Drained with Salt (Frozen, Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Fiber content sits at 2.1g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Okra Drained with Salt (Frozen, Cooked, Boiled) delivers meaningful amounts of 6 different vitamins and minerals above 10% of daily value. Composed of 91% water by weight, Okra Drained with Salt (Frozen, Cooked, Boiled) also contributes to daily hydration.
Calorie Distribution
- Protein19%1.6 g
- Fat6%0.24 g
- Carbs75%6.4 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 91.1 | G |
| Energy | 29.0 | KCAL |
| Protein | 1.6 | G |
| Total lipid (fat) | 0.24 | G |
| Carbohydrate, by difference | 6.4 | G |
| Fiber, total dietary | 2.1 | G |
| Total Sugars | 2.9 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 9.6 | MG |
| Thiamin | 0.07 | MG |
| Riboflavin | 0.10 | MG |
| Niacin | 0.62 | MG |
| Vitamin B-6 | 0.04 | MG |
| Folate, total | 100 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 15.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.32 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 47.8 | UG |
| Calcium, Ca | 74.0 | MG |
| Iron, Fe | 0.52 | MG |
| Magnesium, Mg | 40.0 | MG |
| Phosphorus, P | 37.0 | MG |
| Potassium, K | 184 | MG |
| Sodium, Na | 239 | MG |
| Zinc, Zn | 0.49 | MG |
| Copper, Cu | 0.08 | MG |
| Manganese, Mn | 0.84 | MG |
| Selenium, Se | 0.60 | UG |
| Energy | 121 | kJ |
| Ash | 0.59 | G |
| Pantothenic acid | 0.21 | MG |
| Folic acid | 0 | UG |
| Folate, food | 100 | UG |
| Folate, DFE | 100 | UG |
| Choline, total | 11.1 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 183 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 305 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 420 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.06 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.05 | G |
| SFA 18:0 | 0.006 | G |
| Fatty acids, total monounsaturated | 0.04 | G |
| MUFA 16:1 | 0.001 | G |
| MUFA 18:1 | 0.04 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.06 | G |
| PUFA 18:2 | 0.06 | G |
| PUFA 18:3 | 0.001 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.01 | G |
| Threonine | 0.06 | G |
| Isoleucine | 0.06 | G |
| Leucine | 0.09 | G |
| Lysine | 0.07 | G |
| Methionine | 0.02 | G |
| Cystine | 0.02 | G |
| Phenylalanine | 0.06 | G |
| Tyrosine | 0.07 | G |
| Valine | 0.08 | G |
| Arginine | 0.07 | G |
| Histidine | 0.03 | G |
| Alanine | 0.06 | G |
| Aspartic acid | 0.12 | G |
| Glutamic acid | 0.23 | G |
| Glycine | 0.04 | G |
| Proline | 0.04 | G |
| Serine | 0.04 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup slices (92g) | 27 | 1.5g | 0.2g | 5.9g |
| package (10 oz) yields (255g) | 74 | 4.2g | 0.6g | 16.3g |
Scaled from Okra Drained with Salt (Frozen, Cooked, Boiled)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Okra Drained with Salt (Frozen, Cooked, Boiled) is a good source of Vitamin C (11% DV) — see top foods ranked by Vitamin C
- Okra Drained with Salt (Frozen, Cooked, Boiled) is a good source of Sodium (10% DV) — see top foods ranked by Sodium
- Okra Drained with Salt (Frozen, Cooked, Boiled) is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium
Rankings Among 8,262 USDA Foods
- Vitamin C: top 16% (#1,322 of 8,262)
- Magnesium: top 18% (#1,487 of 8,262)
- Calcium: top 23% (#1,900 of 8,262)
Explore by Nutrient
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170099.
View on USDA FoodData Central →