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Okra is the green, finger-shaped seed pod of a plant in the mallow family, loved in Southern, West African, Caribbean and South Asian cooking and famous for its slime. The okra benefits on firmest ground are nutritional: one cup of raw okra has about 33 calories, 3.2 grams of fiber, and roughly a quarter of the Daily Value for vitamin C and vitamin K, plus magnesium and manganese, in USDA data. Below are the USDA okra nutrition facts, what the blood sugar trials actually tested, and an honest look at okra water, the overnight soak shared on social media, which has not been tested in any published trial we could find.
Peptide Labs does not sell okra or okra products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of raw okra (100 g) has about 33 calories and 3.2 grams of fiber (11% DV) in USDA data.
- Raw okra supplies vitamin C (26% DV), vitamin K (26% DV), magnesium (14% DV) and manganese (34% DV).
- The slime is mucilage, a mix of soluble fiber-like carbohydrates; it is harmless.
- Trials pooled in recent meta-analyses mostly used okra supplements such as powders or extracts, and results were inconsistent.
- Okra water itself has no published human trials; claims about it are unproven.
What is okra?
Okra, Abelmoschus esculentus, also called lady’s finger, belongs to the mallow family (Malvaceae), the same family as hibiscus and cotton. It is native to Africa and is now grown in warm climates worldwide. The pods are picked young, while still tender, and are eaten whole with their small white seeds. Okra is a classic thickener in gumbo and stews, and it is also roasted, grilled, pickled, fried or cooked into curries.
Okra nutrition per cup and per serving
The table uses two USDA FoodData Central SR Legacy entries: okra, raw (FDC 169260), at USDA’s portion of one cup (100 grams), and okra boiled without salt (FDC 169261), at half a cup of slices (80 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient | Raw okra, 1 cup (100 g) | % DV | Boiled okra, 1/2 cup (80 g) | % DV |
|---|---|---|---|---|
| Calories | 33 | Not applicable | 18 | Not applicable |
| Carbohydrate | 7.5 g | 3% | 3.6 g | 1% |
| Fiber | 3.2 g | 11% | 2.0 g | 7% |
| Total sugars | 1.5 g | No DV | 1.9 g | No DV |
| Protein | 1.9 g | 4% | 1.5 g | 3% |
| Vitamin C | 23 mg | 26% | 13 mg | 14% |
| Vitamin K | 31.3 mcg | 26% | 32 mcg | 27% |
| Folate | 60 mcg DFE | 15% | 37 mcg DFE | 9% |
| Magnesium | 57 mg | 14% | 29 mg | 7% |
| Manganese | 0.79 mg | 34% | 0.24 mg | 10% |
| Thiamin (vitamin B1) | 0.2 mg | 17% | 0.11 mg | 9% |
| Vitamin B6 | 0.22 mg | 13% | 0.15 mg | 9% |
| Calcium | 82 mg | 6% | 62 mg | 5% |
Okra is a low-calorie vegetable with a broad spread of nutrients rather than one huge number. Vitamin C drops with boiling, as it does in most vegetables, and our guide to vitamin C sources shows fruits and vegetables with more. Okra has moderate vitamin K; people taking warfarin are usually told to keep vitamin K intake consistent from week to week rather than avoid it, as our vitamin K foods guide explains. Frozen okra, boiled (FDC 169263), lists 23% of the folate Daily Value per half cup, more than fresh boiled okra in USDA data.
How okra compares with other vegetables
The table compares 100 grams of each raw vegetable as USDA lists it.
| Per 100 g, raw (USDA FDC ID) | Calories | Fiber (% DV) | Vitamin C (% DV) | Vitamin K (% DV) | Magnesium (% DV) |
|---|---|---|---|---|---|
| Okra (169260) | 33 | 3.2 g (11%) | 23 mg (26%) | 31.3 mcg (26%) | 57 mg (14%) |
| Globe artichoke (169205) | 47 | 5.4 g (19%) | 11.7 mg (13%) | 14.8 mcg (12%) | 60 mg (14%) |
| Celery (169988) | 14 | 1.6 g (6%) | 3.1 mg (3%) | 29.3 mcg (24%) | 11 mg (3%) |
Okra holds its own on vitamin C and magnesium; our sibling guide to artichoke shows a vegetable with more fiber, and our magnesium in foods guide and guide to fiber-rich foods rank many more. For greens with far more vitamin K, see our leafy greens guide.
Why okra is slimy
Okra slime is mucilage, a thick, gel-like mix of carbohydrates and proteins released when the pods are cut and heated in liquid. It is what makes okra a good thickener for gumbo. Mucilage behaves much like soluble fiber, and our prebiotic foods guide explains how fermentable plant fibers feed gut bacteria. If you prefer less slime, cooks suggest keeping pods whole, cooking them quickly at high heat by roasting, grilling or stir-frying, or adding an acidic ingredient such as tomato.
Okra benefits: what the research shows
Okra has been studied mainly for blood sugar and blood fats, usually in people with prediabetes or type 2 diabetes. Several meta-analyses have pooled these trials since 2024.
- 2026, Experimental Physiology: 14 randomized trials published from 2020 to 2025, with 836 participants across prediabetes and diabetes. Okra supplementation lowered fasting glucose, after-meal glucose, HbA1c, an insulin resistance score and LDL cholesterol on average.
- 2024, Food Science and Nutrition: 8 trials with 521 adults found lower fasting glucose and HbA1c, but the fasting glucose results varied a lot between trials, which weakens confidence.
- 2025, British Journal of Nutrition: 12 trials with 770 participants lasting 2 to 12 weeks; the amounts of okra used differed enormously from trial to trial.
- 2026, Plants: a separate review concluded that the clinical trials have small samples and that findings remain contradictory.
Most of these trials tested okra in supplement form, such as dried powder or extracts, for a few weeks, and most were small. They do not show what eating okra as a vegetable does, and they do not replace diabetes care. If you have diabetes, talk to your clinician before adding any okra product, because anything that lowers glucose can add to the effect of glucose-lowering medicines. Our low glycemic foods guide explains how non-starchy vegetables like okra fit into eating patterns for steadier blood sugar.
Okra water: what it is and what is known
Okra water is made by slicing okra pods and soaking them in water, often overnight, then drinking the slightly thick liquid. Social media posts credit it with blood sugar control, weight loss, better digestion and glowing skin. The evidence for the drink itself is missing: when we searched the medical literature in October 2026, we found no published human trial of okra water. The okra trials above used powders or extracts, not a soak, so their results cannot be transferred to it.
- What it likely contains: some mucilage and water-soluble compounds from the pods, but no one has published how much fiber or how many nutrients an overnight soak actually pulls out. Eating the okra gives you all of its fiber.
- Weight claims: no study shows okra water causes weight loss. Our GLP-1 diet guide covers how vegetables fit into smaller meals for people on those medicines.
- Safety basics: use clean, washed pods and refrigerate the soak, as with any cut produce left in water. People with diabetes or on medicines should ask their clinician before using it as a remedy.
Okra cautions
- Fiber and gas: adding a lot of fiber at once can cause gas or bloating; increase gradually and drink fluids, and see our guide to daily fiber intake.
- Warfarin: okra contains moderate vitamin K, so keep intake consistent and tell your care team about big diet changes.
- Allergy: okra is not one of the nine major food allergens US labels must declare, but any food can cause a reaction. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms, see an allergist, and our elimination diet guide explains why testing should be supervised.
- Fried okra: breading and deep frying add a lot of calories and fat compared with the boiled values in the table.
Frequently Asked Questions
What are the main okra benefits?
USDA data show okra is low in calories and supplies fiber, vitamin C, vitamin K, magnesium and manganese. Blood sugar trials mostly used okra supplements and had mixed results.
Does okra water work?
There are no published human trials of okra water, so its claimed effects are unproven. Eating okra gives you its fiber and nutrients.
How many calories are in okra?
About 33 calories in one cup of raw okra and about 18 in half a cup of boiled slices, in USDA data.
Why is okra slimy?
Cut okra releases mucilage, a gel-like mix of carbohydrates. Quick, high-heat cooking and acidic ingredients reduce the slime.
Can people with diabetes eat okra?
Okra is a low-calorie, non-starchy vegetable. Ask your clinician before using okra powders, extracts or okra water alongside glucose-lowering medicines.
Is okra high in vitamin K?
It is moderate: about a quarter of the Daily Value per cup raw in USDA data. People on warfarin should keep intake consistent.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Artichoke: Nutrition, Benefits, Hearts and How to Eat One, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Foods High in Vitamin K: USDA List, K1 vs K2 and Warfarin Notes.