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[N]extrient

Okra Drained Without Salt (Frozen, Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Okra, frozen, cooked, boiled, drained, without 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 Without Salt (Frozen, Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 3mg of sodium, Okra Drained Without Salt (Frozen, Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. 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 Without Salt (Frozen, Cooked, Boiled) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value. Composed of 91% water by weight, Okra Drained Without Salt (Frozen, Cooked, Boiled) also contributes to daily hydration.

Calories29KCAL
Protein1.6G
Fat0.24G
Carbs6.4G
Fiber2.1G

Calorie Distribution

34kcal
  • Protein19%1.6 g
  • Fat6%0.24 g
  • Carbs75%6.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water91.1G
Energy29.0KCAL
Protein1.6G
Total lipid (fat)0.24G
Carbohydrate, by difference6.4G
Fiber, total dietary2.1G
Total Sugars2.9G
Cholesterol0MG
Vitamin C, total ascorbic acid9.6MG
Thiamin0.07MG
Riboflavin0.10MG
Niacin0.62MG
Vitamin B-60.04MG
Folate, total100UG
Vitamin B-120UG
Vitamin A, RAE15.0UG
Vitamin E (alpha-tocopherol)0.32MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)47.8UG
Calcium, Ca74.0MG
Iron, Fe0.52MG
Magnesium, Mg40.0MG
Phosphorus, P37.0MG
Potassium, K184MG
Sodium, Na3.0MG
Zinc, Zn0.49MG
Copper, Cu0.08MG
Manganese, Mn0.84MG
Selenium, Se0.60UG
Energy121kJ
Ash0.59G
Pantothenic acid0.21MG
Folic acid0UG
Folate, food100UG
Folate, DFE100UG
Choline, total11.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta183UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU305IU
Lycopene0UG
Lutein + zeaxanthin420UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.06G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.05G
SFA 18:00.006G
Fatty acids, total monounsaturated0.04G
MUFA 16:10.001G
MUFA 18:10.04G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.06G
PUFA 18:20.06G
PUFA 18:30.001G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.01G
Threonine0.05G
Isoleucine0.06G
Leucine0.09G
Lysine0.07G
Methionine0.02G
Cystine0.01G
Phenylalanine0.05G
Tyrosine0.07G
Valine0.07G
Arginine0.07G
Histidine0.03G
Alanine0.06G
Aspartic acid0.12G
Glutamic acid0.22G
Glycine0.04G
Proline0.04G
Serine0.04G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup slices (92g)271.5g0.2g5.9g
package (10 oz) yields (255g)744.2g0.6g16.3g

Scaled from Okra Drained Without Salt (Frozen, Cooked, Boiled)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Okra Drained with Salt (Frozen, Cooked, Boiled)

29 kcal1.63g protein

Okra Unprepared (Frozen)

30 kcal1.69g protein

Cowpeas Young Pods with Seeds (Raw)

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Squash Summer Scallop (Raw)

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Squash Summer All Varieties Drained Without Salt (Cooked, Boiled)

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Nutrient Highlights

  • Okra Drained Without Salt (Frozen, Cooked, Boiled) is a good source of Vitamin C (11% DV) — see top foods ranked by Vitamin C
  • Okra Drained Without Salt (Frozen, Cooked, Boiled) is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • Okra Drained Without Salt (Frozen, Cooked, Boiled) is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

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

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories29
% Daily Value*
Total Fat 0.24G0%
Cholesterol 0MG0%
Sodium 3.0MG0%
Total Carbohydrate 6.4G2%
Dietary Fiber 2.1G8%
Total Sugars 2.9G
Protein 1.6G3%
Vitamin D 0UG0%
Calcium 74.0MG6%
Iron 0.52MG3%
Potassium 184MG4%

* 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: 169263.

View on USDA FoodData Central →