Calories in fried okra: 269 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly fat.

20.9 gFat

3.4 gProtein

3.5 gCarbohydrate

5 gFibre

43.6 gWater

3.5 gMinerals and the rest

20.9 gFat
3.4 gProtein
3.5 gCarbohydrate
5 gFibre
43.6 gWater
3.5 gMinerals and the rest

Above average for vegetables

Okra is 269 kcal per 100 g. The 240 vegetables in this database average 59.9.

Okra269

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2.9 g

Salt, per portion0.03 g

Vitamins and minerals in okra

Two of the 20 reach the “high in” level, led by folate.

33 %

Folate

0.0664 mg in an 80 g portion

32nd of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Vitamin E3.6 mg30 %

Magnesium88 mg23 %

Calcium176 mg22 %

Vitamin C16.8 mg21 %

Potassium384 mg19 %

A source of

None recorded

Vitamin D
Vitamin B12

Show all 20 with amounts

Folate0.0664 mg, 33 %

Vitamin E3.6 mg, 30 %

Magnesium88 mg, 23 %

Calcium176 mg, 22 %

Vitamin C16.8 mg, 21 %

Potassium384 mg, 19 %

Copper0.15 mg, 15 %

Thiamin (vitamin B1)0.14 mg, 12 %

Vitamin B60.16 mg, 11 %

Phosphorus71.2 mg, 10 %

Vitamin A0.0752 mg, 9.4 %

Iron1.2 mg, 8.6 %

Zinc0.8 mg, 8 %

Niacin (vitamin B3)1.2 mg, 7.5 %

Chloride51.2 mg, 6.4 %

Riboflavin (vitamin B2)0.05 mg, 3.4 %

Pantothenic acid (vitamin B5)0.18 mg, 3.1 %

Selenium0.0016 mg, 2.9 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What okra doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 3.6 % of the selenium reference intake per 100 g.

Vitamin D

0mgin okra

Find it inBloater, grilled500 % per 100 g

Selenium

3.6%in okra, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin B12

0mgin okra

Find it inLiver, ox, raw4400 % per 100 g

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0.075 mgSelenium, 136 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Okra against other vegetables

Per 100 g, brussels sprouts (boiled) has the most folate in this comparison, followed by turnip tops (boiled).

0.124mg

0.12mg

0.085mg

0.083mg

0.035mg

0.024mg

Brussels sprouts, boiled+0.041 mg

Turnip tops, boiled+0.037 mg

Amaranth leaves, raw+0.002 mg

Okra, stir-fried in corn oilthis page

Cabbage, white, boiled−0.048 mg

Tomatoes, cherry, raw−0.059 mg

All values per 100 g, from the same dataset. Differences are against okra.

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Questions about okra

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of okra?

A typical portion (80 g, one of your five a day) gives 215 kcal. Per 100 g the figure is 269 kcal.

Is okra high in folate?

Yes. Okra, stir-fried in corn oil has 0.083 mg folate per 100 g, 42 % of the NRV, above the 30 % threshold for a “high in” claim.

Does frying change the fat in okra?

Yes. Per 100 g, fat goes from 1 g raw to 26.1 g fried. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does okra have most of?

By share of the daily reference intake: folate (0.083 mg, 42 %), vitamin E (4.5 mg, 38 %) and magnesium (110 mg, 29 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-302, Okra, stir-fried in corn oil, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Okra). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.