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[N]extrient

Okra Unprepared (Frozen)

SR Legacy·Comprehensive Reference Data

Okra, frozen, unprepared

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (1.7g), fat (0.3g), and carbohydrates (6.6g) per 100g. With 30 calories per 100g, Okra Unprepared (Frozen) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 3mg of sodium, Okra Unprepared (Frozen) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.2g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Okra Unprepared (Frozen) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value. Composed of 91% water by weight, Okra Unprepared (Frozen) also contributes to daily hydration.

Calories30KCAL
Protein1.7G
Fat0.25G
Carbs6.6G
Fiber2.2G

Calorie Distribution

35kcal
  • Protein19%1.7 g
  • Fat6%0.25 g
  • Carbs74%6.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water90.8G
Energy30.0KCAL
Protein1.7G
Total lipid (fat)0.25G
Carbohydrate, by difference6.6G
Fiber, total dietary2.2G
Total Sugars3.0G
Cholesterol0MG
Vitamin C, total ascorbic acid12.4MG
Thiamin0.09MG
Riboflavin0.10MG
Niacin0.71MG
Vitamin B-60.04MG
Folate, total148UG
Vitamin B-120UG
Vitamin A, RAE18.0UG
Vitamin E (alpha-tocopherol)0.33MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)49.4UG
Calcium, Ca81.0MG
Iron, Fe0.57MG
Magnesium, Mg43.0MG
Phosphorus, P42.0MG
Potassium, K211MG
Sodium, Na3.0MG
Zinc, Zn0.53MG
Copper, Cu0.08MG
Manganese, Mn0.87MG
Selenium, Se0.60UG
Energy125kJ
Ash0.61G
Pantothenic acid0.22MG
Folic acid0UG
Folate, food148UG
Folate, DFE148UG
Choline, total11.4MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta210UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU350IU
Lycopene0UG
Lutein + zeaxanthin482UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.07G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.06G
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 polyunsaturated0.07G
PUFA 18:20.07G
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
Threonine0.06G
Isoleucine0.06G
Leucine0.09G
Lysine0.07G
Methionine0.02G
Cystine0.02G
Phenylalanine0.06G
Tyrosine0.07G
Valine0.08G
Arginine0.07G
Histidine0.03G
Alanine0.06G
Aspartic acid0.12G
Glutamic acid0.23G
Glycine0.04G
Proline0.04G
Serine0.04G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
package (10 oz) (95g)291.6g0.2g6.3g
package (10 oz) (284g)854.8g0.7g18.8g
package (3 lb) (1361g)40823g3.4g90.2g

Scaled from Okra Unprepared (Frozen)'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 Without Salt (Frozen, Cooked, Boiled)

29 kcal1.63g protein

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29 kcal1.63g protein

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Nutrient Highlights

  • Okra Unprepared (Frozen) is a good source of Vitamin C (14% DV) — see top foods ranked by Vitamin C
  • Okra Unprepared (Frozen) is a good source of Magnesium (10% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • Okra Unprepared (Frozen) is naturally low in sodium at 3mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Okra Unprepared (Frozen) is a meaningful source of folate at 148mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 13% (#1,074 of 8,262)
  • Magnesium: top 16% (#1,322 of 8,262)
  • Calcium: top 22% (#1,818 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

Calories30
% Daily Value*
Total Fat 0.25G0%
Cholesterol 0MG0%
Sodium 3.0MG0%
Total Carbohydrate 6.6G2%
Dietary Fiber 2.2G8%
Total Sugars 3.0G
Protein 1.7G3%
Vitamin D 0UG0%
Calcium 81.0MG6%
Iron 0.57MG3%
Potassium 211MG4%

* 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: 169262.

View on USDA FoodData Central →