Okra, fresh, cooked, fat added: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Fresh okra, cooked and enhanced with a touch of fat, which can help reduce sliminess and bring out its earthy flavor. --- RECIPE --- Servings: 3-4 Prep Time: 18 minutes Ingredients: - 1 pound fresh okra - 1 tablespoon cooking oil - Salt to taste - Black pepper to taste Instructions: 1. Wash okra and trim the stem ends. Slice into 1/2-inch rounds. 2. Heat cooking oil in a large skillet over medium-high heat. 3. Add sliced okra and cook, stirring frequently, for 10-15 minutes, or until tender and lightly browned. This method helps reduce sliminess. 4. Season with salt and pepper before serving.
Per 100g reference serving, Okra, fresh, cooked, fat added provides 59 kcal of energy, 2.02g protein (12% of calories), 7.76g total carbohydrates (47% of calories, including 3.3g dietary fiber and 1.55g sugars), and 2.94g total fat (41% of calories).
Vitamins Profile in Okra, fresh, cooked, fat added (Per 100g)
Track how Okra, fresh, cooked, fat added contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 20.4 mg | 22.7% DV |
| Vitamin A (RAE) | 48 µg | 5.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.69 mg | 4.6% DV |
| Vitamin K (Phylloquinone) | 34.8 µg | 29% DV |
| Vitamin B1 (Thiamin) | 0.187 mg | 15.6% DV |
| Vitamin B2 (Riboflavin) | 0.06 mg | 4.6% DV |
| Vitamin B3 (Niacin) | 0.989 mg | 6.2% DV |
| Vitamin B6 (Pyridoxine) | 0.219 mg | 12.9% DV |
| Total Folate (Vitamin B9) | 53 µg | 13.2% DV |
| Folate (Dietary Folate Equivalents) | 53 µg | 13.2% DV |
| Natural Food Folate | 53 µg | 13.2% DV |
| Choline | 13 mg | 2.4% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 417 µg | 11.6% DV |
| Alpha-Carotene | 27 µg | 2.2% DV |
| Lutein + Zeaxanthin | 277 µg | 2.8% DV |
Minerals & Electrolytes in Okra, fresh, cooked, fat added (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.65 mg | 3.6% DV |
| Calcium (Ca) | 86 mg | 6.6% DV |
| Magnesium (Mg) | 59 mg | 14% DV |
| Potassium (K) | 312 mg | 6.6% DV |
| Zinc (Zn) | 0.6 mg | 5.5% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 64 mg | 5.1% DV |
| Copper (Cu) | 0.114 mg | 12.7% DV |
| Sodium (Na) | 137 mg | 6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.088 g | 5.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.725 g | 5.2% DV |
| Monounsaturated Fat (MUFA) | 0.989 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 0.813 g | 4.1% DV |
| Saturated Fat (SFA) | 0.743 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Okra, fresh, cooked, fat added contains 59 calories (kcal), 2.02g of protein, 7.76g of carbohydrates (3.3g fiber, 1.55g total sugars), and 2.94g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Okra, fresh, cooked, fat added has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -5.85 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Okra, fresh, cooked, fat added: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Okra, fresh, cooked, fat added by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.