Okra, frozen, cooked, boiled, drained, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 72 / 100 How is this scored?

Composition

Energy

Protein 1.6 g · 7 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 6.4 g · 26 kcal/100g
Fiber 2.1 g
Water 91 g
Total energy 29 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
0.2g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.06g

Saturated fat is 2.0% of energy, within the WHO limit of 10%.

Protein quality 89 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 89%
Lysine 90%
Methionine + Cysteine 89%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

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

Micronutrients 36 / 100 How is this scored?

Vitamins

Vitamin A 15 µg
Vitamin C 9.6 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 48 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.10 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.04 mg
Folate (B9) 100 µg
Vitamin B12 0.00 µg

Minerals

Calcium 74 mg
Iron 0.5 mg
Magnesium 40 mg
Phosphorus 37 mg
Potassium 184 mg
Sodium 3 mg
Zinc 0.5 mg
Copper 0.08 mg
Manganese 0.84 mg
Selenium 0.6 µg

Notable source of Vitamin K (64% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.