Okra – RootCauseAI

Okra, per 100 g: 33 kcal, 1.9 g protein, 7.5 g carbohydrate, 3.2 g fibre, 0.2 g fat. Figures are the USDA reference values for “Okra, raw”.

At 100 g it reaches the EU threshold to be called a source of vitamin k, manganese, folate, vitamin c. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

High protein23% of the energy in this food is proteinSource of fibre3.2 g fibre per 100 gFat-freeUnder 0.5 g fat per 100 gLow sugars1.5 g sugars per 100 gVery low sodium7 mg sodium per 100 gLow energy33 kcal per 100 g

Nutritional value per 100 g

Nutrient	Per 100 g	% NRV
Energy and macronutrients
Energy	33 kcal
Protein	1.93 g
Fat	0.19 g
of which saturates	0.026 g
of which monounsaturates	0.017 g
of which polyunsaturates	0.027 g
Carbohydrate	7.45 g
of which sugars	1.48 g
of which starch	0.34 g
Fibre	3.2 g
Water	89.6 g
Cholesterol	0 mg
Minerals
Calcium	82 mg	10.3%
Iron	0.62 mg	4.43%
Magnesium	57 mg	15.2%
Phosphorus	61 mg	8.71%
Potassium	299 mg	15%
Sodium	7 mg
Zinc	0.58 mg	5.8%
Copper	0.109 mg	10.9%
Manganese	0.788 mg	39.4%
Selenium	0.7 µg	1.27%
Vitamins
Vitamin A	36 µg	4.5%
Vitamin D	0 µg
Vitamin E	0.27 mg	2.25%
Vitamin K	31.3 µg	41.7%
Vitamin C	23 mg	28.7%
Thiamine (B1)	0.2 mg	18.2%
Riboflavin (B2)	0.06 mg	4.29%
Niacin (B3)	1 mg	6.25%
Pantothenic acid (B5)	0.245 mg	4.08%
Vitamin B6	0.215 mg	15.4%
Folate	60 µg	30%
Vitamin B12	0 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Vitamin K41.7% NRV per 100 g

Vitamin K contributes to normal blood clotting
Vitamin K contributes to the maintenance of normal bones

High in Manganese39.4% NRV per 100 g

Manganese contributes to normal energy-yielding metabolism
Manganese contributes to the maintenance of normal bones

High in Folate30% NRV per 100 g

Folate contributes to normal blood formation
Folate has a role in the process of cell division

Source of Vitamin C28.7% NRV per 100 g

Vitamin C contributes to the normal function of the immune system
Vitamin C contributes to normal collagen formation for the normal function of blood vessels
Vitamin C increases iron absorption

Source of Thiamine (B1)18.2% NRV per 100 g

Thiamine contributes to normal energy-yielding metabolism
Thiamine contributes to the normal function of the heart

Source of Vitamin B615.4% NRV per 100 g

Vitamin B6 contributes to normal energy-yielding metabolism
Vitamin B6 contributes to normal homocysteine metabolism

Source of Magnesium15.2% NRV per 100 g

Magnesium contributes to normal energy-yielding metabolism
Magnesium contributes to normal muscle function

High protein23.4% of energy from protein

Protein contributes to a growth in muscle mass
Protein contributes to the maintenance of muscle mass

Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Okra, raw (FDC ID 169260). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.

This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.