Vegetable
Okra
Okra (Abelmoschus esculentus) is a warm-season pod vegetable with ridged green (or red) capsules that release mucilage when cut and simmered—the same “slime” that thickens gumbo and bhindi-style curries. Young pods are tender and grassy-sweet; oversized pods turn fibrous and seedy. Seeds inside are edible and add gentle crunch when pods are whole-roasted or fried. West African, Southern US, Indian, Caribbean, and Middle Eastern cookeries all claim okra. High dry heat, quick frying, pickling, or acid (tomato, vinegar) reduce stringiness of mucilage when a drier texture is wanted; low moist heat embraces it as a thickener. Choose firm, bright pods that snap; limp or dark-tipped pods are old. Freeze whole young pods after blanching for out-of-season stews.
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Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.28 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 21.3 mg
- Salt 0.05 g
- Total Carbohydrate 6.63 g
- Dietary Fibre 2.49 g
- Total Sugars 3.2 g
- Complex / starch 1.88 g
- Protein 1.85 g
- Water 83.3 g
- Energy 32.5 kcal
- Water 83.3 g
- Carbohydrates 6.63 g
- Sugars 3.2 g
- Monosaccharides 2.24 g
- Disaccharides 0.96 g
- Starch 1.88 g
- Amylose 0.47 g
- Amylopectin 1.41 g
- Digestible Starch 1.6 g
- Resistant Starch 0.19 g
- Fibre 2.49 g
- Soluble Fibre 0.87 g
- Insoluble Fibre 1.62 g
- Protein 1.85 g
- Plant Protein 1.76 g
- Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Vitamins 107 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.08 mg
- Vitamin B3 — Niacin 0.58 mg
- Vitamin B5 — Pantothenic Acid 0.28 mg
- Vitamin B6 0.14 mg
- Vitamin B7 — Biotin 1.4 µg
- Vitamin B9 — Folate 27.6 µg
- Vitamin C 34 mg
- Vitamin E 0.36 mg
- Vitamin K 22.3 µg
- Minerals 386 mg
- Major Minerals 379 mg
- Trace Minerals 6.8 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 34 · vitamin-a: 20 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.08 · vitamin-b3-niacin: 0.58 · vitamin-b5-pantothenic-acid: 0.28 · vitamin-b6: 0.14 · vitamin-b7-biotin: 1.4 · vitamin-b9-folate: 27.6 · vitamin-e: 0.36 · vitamin-k: 22.3 ·
Minerals
Sodium: 21.25 · Potassium: 309 · Calcium: 49 · Iron: 1.4 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
History
Okra was used as a vegetable food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Okra types and preparations into new climates and cuisines.
Modern production, storage, and transport made Okra a regular purchase far from where it is grown or raised.
Cooks now treat Okra as both staple and specialty, with more attention to provenance, variety, and form.