Okra (Raw) Calories and Nutrition
Also known as: Bhindi
1 cup chopped (~100 g) of Okra (Raw) contains 33 calories, 1.9g protein, 7.5g carbs and 0.2g fat — a vegan dish in the vegetables category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 cup chopped (~100 g) |
|---|---|---|
| Calories | 33 kcal | 33 kcal |
| Protein | 1.93 g | 1.9 g |
| Carbs | 7.45 g | 7.5 g |
| Fat | 0.19 g | 0.2 g |
| Fiber | 3.2 g | 3.2 g |
| Sugar | 1.48 g | 1.5 g |
| Sodium | 7 mg | 7 mg |
| Calcium | 82 mg | 82 mg |
| Iron | 0.62 mg | 0.6 mg |
| Saturated fat | 0.03 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
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How Okra (Raw) fits in your diet
A 1 cup chopped (~100 g) of okra (raw) contributes about 2% of a 2,000-kcal daily target and roughly 4% of an average adult's 50 g daily protein floor. Typically made with okra.
Raw lady's finger — the green pod used in bhindi masala. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Okra (Raw)?
Okra (Raw) has roughly 33 kcal per 1 cup chopped (~100 g) (about 33 kcal per 100 g). Macros: 1.9g protein, 7.5g carbs, 0.2g fat.
Is Okra (Raw) good for weight loss?
Yes — at 33 kcal per typical serving, okra (raw) is light and weight-loss-friendly.
How much protein is in Okra (Raw)?
Okra (Raw) delivers about 1.9g protein per 1 cup chopped (~100 g). Pair with dal, paneer, eggs or chicken to hit a protein target.
Can diabetics eat Okra (Raw)?
Yes, okra (raw) is generally diabetic-friendly in normal portions. Watch oil and added sugar.
How does Okra (Raw) fit into a typical Indian meal?
Okra (Raw) sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced for steady glucose and good satiety.
Sources
Nutrition values for okra (raw) are sourced from USDA FoodData Central (FDC 169260). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026