Okra, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 1.9 g · 8 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 7.5 g · 30 kcal/100g
Fiber 3.2 g
Water 90 g
Total energy 33 kcal

Energy is predominantly from carbs (76%); EFSA recommends 45–60% for a balanced diet

Fat quality 54 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.03g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Protein quality 92 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 92%
Lysine 93%
Methionine + Cysteine 94%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (92% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 49 / 100 How is this scored?

Vitamins

Vitamin A 36 µg
Vitamin C 23.0 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 31 µg
Thiamin (B1) 0.20 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.22 mg
Folate (B9) 60 µg
Vitamin B12 0.00 µg

Minerals

Calcium 82 mg
Iron 0.6 mg
Magnesium 57 mg
Phosphorus 61 mg
Potassium 299 mg
Sodium 7 mg
Zinc 0.6 mg
Copper 0.11 mg
Manganese 0.79 mg
Selenium 0.7 µg

Notable source of Vitamin K (42% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.