Okra, raw
FDC 169260cup (100 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 97 · +4 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Okra, raw ranks among the most nutrient-dense foods we cover, scoring 97 of 100. Within vegetables it ranks 17 of 60. Per 100 grams it is an excellent source of vitamin c (26% DV), a good source of magnesium (14% DV), a good source of dietary fiber (11% DV). Most of its 33 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | 2% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 7.5 g | 3% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 1.5 g | |
| Protein | 1.9 g | 4% |
| Potassium | 299 mg | 6% |
| Calcium | 82 mg | 6% |
| Iron | 0.62 mg | 3% |
| Magnesium | 57 mg | 14% |
| Vitamin C | 23 mg | 26% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | 0.27 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | 2% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 7.5 g | 3% |
| Dietary fiber | 3.2 g | 11% |
| Sugars | 1.5 g | |
| Protein | 1.9 g | 4% |
| Potassium | 299 mg | 6% |
| Calcium | 82 mg | 6% |
| Iron | 0.62 mg | 3% |
| Magnesium | 57 mg | 14% |
| Vitamin C | 23 mg | 26% |
| Vitamin A | 36 µg | 4% |
| Vitamin E | 0.27 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 169260Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pimento, cannedDensity 98 vs 97Arugula, rawDensity 98 vs 97Chives, rawDensity 98 vs 97