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Carbs in Okra

Okra Carbs, Nutrition Information, Fiber, and Glycemic Load


Updated April 22, 2014


Okra is high in soluble fiber and lots of nutrients.

Photo: Hiroshi Watanabe/Getty Images
Okra is a highly nutritious green vegetable perhaps most known for its soluble fiber, which creates what is sometimes described as "goo." This can be minimized by stir-frying with high heat, or cooking in a soup or stew where the fiber disperses and provides a thickening component. Cooking okra with an acidic food, such as lemon juice or vinegar, also helps.

Carbohydrate and Fiber Counts for Okra

  • ½ cup fresh okra (raw or cooked): 2 grams effective (net) carbohydrate plus 2 grams fiber and 15 calories

  • ½ cup frozen okra, cooked: 2 grams effective (net) carbohydrate plus 3 grams fiber and 26 calories

  • ¼ lb (4 oz) raw okra: 4 grams effective (net) carbohydrate plus 4 grams fiber and 35 calories

Glycemic Index for Okra

As with most non-starchy vegetables, there is no scientific study of the glycemic index of okra.

Estimated Glycemic Load of Okra

  • ½ cup okra: 1

  • ¼ lb (4 oz) okra: 3

Health Benefits of Okra

Okra is a very good source of fiber, including soluble fiber. It is an excellent source of vitamin C, vitamin K, and manganese, a very good source of folate, and a good source of magnesium, potassium, vitamin B6, and thiamin.

Read More About Okra at Calorie Count.

More Carb Profiles:


Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

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