Okra, cooked, boiled, drained, with salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 1.9 g · 7 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 4.5 g · 18 kcal/100g
Fiber 2.5 g
Water 93 g
Total energy 22 kcal

Energy is predominantly from carbs (66%); EFSA recommends 45–60% for a balanced diet

Fat quality 58 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.05g

Saturated fat is 1.8% 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 92%
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 14 µg
Vitamin C 16.3 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 40 µg
Thiamin (B1) 0.13 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.19 mg
Folate (B9) 46 µg
Vitamin B12 0.00 µg

Minerals

Calcium 77 mg
Iron 0.3 mg
Magnesium 36 mg
Phosphorus 32 mg
Potassium 135 mg
Sodium 241 mg
Zinc 0.4 mg
Copper 0.09 mg
Manganese 0.29 mg
Selenium 0.4 µg

Notable source of Vitamin K (53% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.