Okra, Frozen, Cut

Okra, Frozen, Cut

Okra, Frozen, Cut

Fresh okra should always be as green as the okra in this photo.  Unfortunately, we rarely see fresh okra in the markets; most of it is turning brown, so we usually buy frozen whole or cut okra.  Okra, also called lady fingers, or bhindi in Indian cuisine is a plant grown for its fibrous pods full of round, white seeds.  Okra originated somewhere near present-day Ethiopia.  Okra is great in soups and in a variety of other dishes.  The high fiber content helps to thicken soups and sauces. See the nutritional chart below.

Previous Vegetable: http://veganvenue.org/okra-frozen/
Next Vegetable: http://veganvenue.org/red-onion/

Okra, cooked, boiled, drained, without salt

Refuse: 0%
Scientific Name: 
NDB No: 11279 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 0.5 cup slices 
——-
80g
Proximates
Water
g
92.57
5
0.557
74.06
Energy
kcal
22
0
0
18
Energy
kj
93
0
0
74
Protein
g
1.87
1
0
1.50
Total lipid (fat)
g
0.17
1
0
0.14
Ash
g
0.84
1
0
0.67
Carbohydrate, by difference
g
4.55
0
0
3.64
Fiber, total dietary
g
2.5
1
0
2.0
Sugars, total
g
2.40
0
0
1.92
Minerals
Calcium, Ca
mg
77
18
5.51
62
Iron, Fe
mg
0.28
18
0.012
0.22
Magnesium, Mg
mg
36
18
1.341
29
Phosphorus, P
mg
32
18
1.344
26
Potassium, K
mg
135
18
7.533
108
Sodium, Na
mg
6
18
1.01
5
Zinc, Zn
mg
0.43
18
0.022
0.34
Copper, Cu
mg
0.085
18
0.009
0.068
Manganese, Mn
mg
0.294
18
0.014
0.235
Selenium, Se
mcg
0.4
18
0.263
0.3
Vitamins
Vitamin C, total ascorbic acid
mg
16.3
0
0
13.0
Thiamin
mg
0.132
0
0
0.106
Riboflavin
mg
0.055
0
0
0.044
Niacin
mg
0.871
0
0
0.697
Pantothenic acid
mg
0.213
0
0
0.170
Vitamin B-6
mg
0.187
0
0
0.150
Folate, total
mcg
46
3
6.157
37
Folic acid
mcg
0
0
0
0
Folate, food
mcg
46
3
6.157
37
Folate, DFE
mcg_DFE
46
0
0
37
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin B-12, added
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
283
0
0
226
Vitamin A, RAE
mcg_RAE
14
0
0
11
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.27
1
0
0.22
Vitamin E, added
mg
0.00
0
0
0.00
Tocopherol, beta
mg
0.00
1
0
0.00
Tocopherol, gamma
mg
0.16
1
0
0.13
Tocopherol, delta
mg
0.00
1
0
0.00
Vitamin K (phylloquinone)
mcg
40.0
1
0
32.0
Lipids
Fatty acids, total saturated
g
0.045
0
0
0.036
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.000
0
0
0.000
14:0
g
0.000
0
0
0.000
16:0
g
0.038
0
0
0.030
18:0
g
0.004
0
0
0.003
Fatty acids, total monounsaturated
g
0.028
0
0
0.022
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.028
0
0
0.022
20:1
g
0.000
0
0
0.000
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.046
0
0
0.037
18:2 undifferentiated
g
0.045
0
0
0.036
18:3 undifferentiated
g
0.001
0
0
0.001
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.016
0
0
0.013
Threonine
g
0.061
0
0
0.049
Isoleucine
g
0.065
0
0
0.052
Leucine
g
0.098
0
0
0.078
Lysine
g
0.075
0
0
0.060
Methionine
g
0.020
0
0
0.016
Cystine
g
0.018
0
0
0.014
Phenylalanine
g
0.061
0
0
0.049
Tyrosine
g
0.081
0
0
0.065
Valine
g
0.085
0
0
0.068
Arginine
g
0.078
0
0
0.062
Histidine
g
0.029
0
0
0.023
Alanine
g
0.068
0
0
0.054
Aspartic acid
g
0.135
0
0
0.108
Glutamic acid
g
0.253
0
0
0.202
Glycine
g
0.041
0
0
0.033
Proline
g
0.042
0
0
0.034
Serine
g
0.041
0
0
0.033
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
170
1
0
136
Carotene, alpha
mcg
0
1
0
0
Cryptoxanthin, beta
mcg
0
1
0
0
Lycopene
mcg
0
1
0
0
Lutein + zeaxanthin
mcg
390
1
0
312

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

About Kimberly Hosler

An ethical vegan since June 2007, Kimberly is a NYS licensed Massage Therapist & a Director at All-Creatures. She serves as the current VP of the Albany Vegan Network and is the Founder & President of the Albany Vegan Lady Gang. She also enjoys volunteering at local Farm Sanctuaries. She lives in Upstate NY with her two kitties and senior blind yorkie and she also has two grown human children.

Subscribe

Subscribe to our e-mail newsletter to receive updates.

, , , , ,

No comments yet.

Leave a Reply

eighteen − 8 =