With its unique texture, taste and appearance, okra is an intriguing ingredient and a staple in Southern cuisine. Okra is also quite good for you, offering many nutrients that support digestion, heart health and immunity while being low in calories.
Like other vegetables, okra is rich in gut- and heart-healthy fiber, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. But what sets okra apart is the other nutrients it provides, particularly vitamin C and folate, Rizzo adds.
While frying okra may not be the healthiest way to get those nutrients, this vegetable can be both satisfyingly tasty and good for you when used in the kitchen.
Okra Nutrition
In a cup of okra, you’ll find:
- 33 calories
- 0 grams fat
- 8 grams carbohydrate
- 3 grams fiber
- 2 grams sugar
- 2 grams protein
- 26 milligrams vitamin C (35% daily value)
Health Benefits of Okra
Low in calories and devoid of fat, okra is a particularly great source of dietary fiber, Rizzo explains.
You may know that fiber is essential for proper gut health and digestion. But fiber has many other crucial jobs in your body, too.
In particular, soluble fiber helps clear your digestive system by swelling and slowing things down. That also helps keep you feeling fuller longer, and assists in managing your cholesterol and blood sugar levels.
The distinguishing factor for okra is its vitamin C content, Rizzo says. In fact, most fruits and vegetables that are green contain vitamin C, she adds.
A cup of okra contains 26 milligrams of this essential vitamin, which is more than a third of the daily value for women. Vitamin C has important roles in supporting your immune system, collagen production and iron absorption.
“Vitamin C is also an antioxidant,” Rizzo says, “so that helps fight off inflammation.”
Okra also contains some folate, a B vitamin that plays an essential role in growth and development. A cup of okra provides about 60 micrograms of folate, which is 10% of the daily value for pregnant women and 15% of the daily value for other adults.
You’ll also get a small dose of several essential minerals in a serving of okra, including calcium, potassium and iron.
How to Cook Okra
Okra is packed with nutrients, but can be tough and fibrous to eat. That’s why it’s typically an ingredient that people either serve crispy and fried or simmered slowly in a stew.
This veggie is a staple in Southern cuisine, and you’ll frequently find it in gumbo and jambalaya, Rizzo notes. But you can also easily crisp it up at home in a skillet or air fryer.
And when it comes to fried okra, don’t think of it as a healthier fried food, Rizzo says. While she’s usually in favor of getting your vegetables in any way you can, when okra is fried, “all the oil and fat in there is outweighing the benefits of the nutrients,” she explains.
That doesn’t mean you can’t eat fried okra, of course, but think of it like french fries, Rizzo says, and not like a serving of a vegetable.
Here are some delicious ways to incorporate okra into your meals:
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