Okra, frozen, unprepared

Plant foods · Vegetables · All vegetables

g
Macronutrients 72 / 100 How is this scored?

Composition

Energy

Protein 1.7 g · 7 kcal/100g
Fat 0.3 g · 2 kcal/100g
Carbs 6.6 g · 27 kcal/100g
Fiber 2.2 g
Water 91 g
Total energy 30 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.07g

Saturated fat is 1.9% of energy, within the WHO limit of 10%.

Protein quality 89 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 89%
Lysine 89%
Methionine + Cysteine 91%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (89% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 39 / 100 How is this scored?

Vitamins

Vitamin A 18 µg
Vitamin C 12.4 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 49 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.04 mg
Folate (B9) 148 µg
Vitamin B12 0.00 µg

Minerals

Calcium 81 mg
Iron 0.6 mg
Magnesium 43 mg
Phosphorus 42 mg
Potassium 211 mg
Sodium 3 mg
Zinc 0.5 mg
Copper 0.08 mg
Manganese 0.87 mg
Selenium 0.6 µg

Notable source of Folate (B9) (74% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.