Okra
Vegetables 6 variants
Okra is consistently high in these nutrients across all variants, regardless of preparation or processing.
Vitamin K > 90% Magnesium > 79% Calcium > 77% Folate > 76% Manganese > 72%
Select a nutrient to see how the 6 variants compare.
| Variant | Protein (g) | All foods |
|---|---|---|
| raw | 1.9 | > 19% |
| cooked, boiled, drained, with salt | 1.9 | > 19% |
| cooked, boiled, drained, without salt | 1.9 | > 19% |
| frozen, unprepared | 1.7 | > 17% |
| frozen, cooked, boiled, drained, with salt | 1.6 | > 17% |
| frozen, cooked, boiled, drained, without salt | 1.6 | > 17% |
| Variant | Iron (mg) | All foods |
|---|---|---|
| raw | 0.6 | > 27% |
| frozen, unprepared | 0.6 | > 25% |
| frozen, cooked, boiled, drained, with salt | 0.5 | > 23% |
| frozen, cooked, boiled, drained, without salt | 0.5 | > 24% |
| cooked, boiled, drained, with salt | 0.3 | > 13% |
| cooked, boiled, drained, without salt | 0.3 | > 13% |
| Variant | Magnesium (mg) | All foods |
|---|---|---|
| raw | 57.0 | > 87% |
| frozen, unprepared | 43.0 | > 83% |
| frozen, cooked, boiled, drained, with salt | 40.0 | > 81% |
| frozen, cooked, boiled, drained, without salt | 40.0 | > 81% |
| cooked, boiled, drained, with salt | 36.0 | > 79% |
| cooked, boiled, drained, without salt | 36.0 | > 79% |
| Variant | Zinc (mg) | All foods |
|---|---|---|
| raw | 0.6 | > 35% |
| frozen, unprepared | 0.5 | > 34% |
| frozen, cooked, boiled, drained, with salt | 0.5 | > 31% |
| frozen, cooked, boiled, drained, without salt | 0.5 | > 32% |
| cooked, boiled, drained, with salt | 0.4 | > 28% |
| cooked, boiled, drained, without salt | 0.4 | > 28% |
| Variant | Calcium (mg) | All foods |
|---|---|---|
| raw | 82.0 | > 78% |
| frozen, unprepared | 81.0 | > 78% |
| cooked, boiled, drained, with salt | 77.0 | > 77% |
| cooked, boiled, drained, without salt | 77.0 | > 77% |
| frozen, cooked, boiled, drained, with salt | 74.0 | > 77% |
| frozen, cooked, boiled, drained, without salt | 74.0 | > 77% |
| Variant | Potassium (mg) | All foods |
|---|---|---|
| raw | 299.0 | > 64% |
| frozen, unprepared | 211.0 | > 43% |
| frozen, cooked, boiled, drained, with salt | 184.0 | > 36% |
| frozen, cooked, boiled, drained, without salt | 184.0 | > 36% |
| cooked, boiled, drained, with salt | 135.0 | > 24% |
| cooked, boiled, drained, without salt | 135.0 | > 24% |
| Variant | Phosphorus (mg) | All foods |
|---|---|---|
| raw | 61.0 | > 27% |
| frozen, unprepared | 42.0 | > 21% |
| frozen, cooked, boiled, drained, with salt | 37.0 | > 19% |
| frozen, cooked, boiled, drained, without salt | 37.0 | > 19% |
| cooked, boiled, drained, with salt | 32.0 | > 17% |
| cooked, boiled, drained, without salt | 32.0 | > 17% |
| Variant | Dietary Fiber (g) | All foods |
|---|---|---|
| raw | 3.2 | > 67% |
| cooked, boiled, drained, with salt | 2.5 | > 56% |
| cooked, boiled, drained, without salt | 2.5 | > 57% |
| frozen, unprepared | 2.2 | > 51% |
| frozen, cooked, boiled, drained, with salt | 2.1 | > 49% |
| frozen, cooked, boiled, drained, without salt | 2.1 | > 49% |
| Variant | Vitamin C (mg) | All foods |
|---|---|---|
| raw | 23.0 | > 81% |
| cooked, boiled, drained, with salt | 16.3 | > 75% |
| cooked, boiled, drained, without salt | 16.3 | > 75% |
| frozen, unprepared | 12.4 | > 70% |
| frozen, cooked, boiled, drained, with salt | 9.6 | > 65% |
| frozen, cooked, boiled, drained, without salt | 9.6 | > 65% |
| Variant | Vitamin E (mg) | All foods |
|---|---|---|
| frozen, unprepared | 0.3 | > 49% |
| frozen, cooked, boiled, drained, with salt | 0.3 | > 48% |
| frozen, cooked, boiled, drained, without salt | 0.3 | > 49% |
| cooked, boiled, drained, with salt | 0.3 | > 43% |
| cooked, boiled, drained, without salt | 0.3 | > 43% |
| raw | 0.3 | > 43% |
| Variant | Folate (µg) | All foods |
|---|---|---|
| frozen, unprepared | 148.0 | > 92% |
| frozen, cooked, boiled, drained, with salt | 100.0 | > 87% |
| frozen, cooked, boiled, drained, without salt | 100.0 | > 87% |
| raw | 60.0 | > 79% |
| cooked, boiled, drained, with salt | 46.0 | > 76% |
| cooked, boiled, drained, without salt | 46.0 | > 76% |
| Variant | Choline (mg) | All foods |
|---|---|---|
| raw | 12.3 | > 28% |
| frozen, unprepared | 11.4 | > 27% |
| frozen, cooked, boiled, drained, with salt | 11.1 | > 26% |
| frozen, cooked, boiled, drained, without salt | 11.1 | > 26% |
| cooked, boiled, drained, with salt | 9.3 | > 23% |
| cooked, boiled, drained, without salt | 8.7 | > 21% |
All foods Per 100g · USDA FoodData Central