Okra, frozen, cooked, fat added: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Convenient frozen okra, cooked and enhanced with a touch of fat, offering a flavorful and easy side dish. --- RECIPE --- Servings: 2-3 Prep Time: 15 minutes Ingredients: - 1 (10 ounce) bag frozen sliced okra - 1 tablespoon cooking oil - Salt to taste - Black pepper to taste Instructions: 1. Heat cooking oil in a large skillet over medium-high heat. 2. Add frozen okra (no need to thaw). Cook, stirring frequently, for 10-15 minutes, or until tender and lightly browned. 3. Season with salt and pepper before serving.
Per 100g reference serving, Okra, frozen, cooked, fat added provides 51 kcal of energy, 1.59g protein (11% of calories), 6.21g total carbohydrates (44% of calories, including 2g dietary fiber and 2.78g sugars), and 2.78g total fat (45% of calories).
Vitamins Profile in Okra, frozen, cooked, fat added (Per 100g)
Track how Okra, frozen, 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) | 9.3 mg | 10.3% DV |
| Vitamin A (RAE) | 26 µg | 2.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.69 mg | 4.6% DV |
| Vitamin K (Phylloquinone) | 48.4 µg | 40.3% DV |
| Vitamin B1 (Thiamin) | 0.071 mg | 5.9% DV |
| Vitamin B2 (Riboflavin) | 0.093 mg | 7.2% DV |
| Vitamin B3 (Niacin) | 0.596 mg | 3.7% DV |
| Vitamin B6 (Pyridoxine) | 0.052 mg | 3.1% DV |
| Total Folate (Vitamin B9) | 97 µg | 24.2% DV |
| Folate (Dietary Folate Equivalents) | 97 µg | 24.2% DV |
| Natural Food Folate | 97 µg | 24.2% DV |
| Choline | 11 mg | 2% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 182 µg | 5.1% DV |
| Lutein + Zeaxanthin | 407 µg | 4.1% DV |
Minerals & Electrolytes in Okra, frozen, 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) | 0.51 mg | 2.8% DV |
| Calcium (Ca) | 72 mg | 5.5% DV |
| Magnesium (Mg) | 39 mg | 9.3% DV |
| Potassium (K) | 178 mg | 3.8% DV |
| Zinc (Zn) | 0.48 mg | 4.4% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 36 mg | 2.9% DV |
| Copper (Cu) | 0.074 mg | 8.2% DV |
| Sodium (Na) | 124 mg | 5.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.082 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.71 g | 5.1% DV |
| Monounsaturated Fat (MUFA) | 0.942 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.792 g | 4% DV |
| Saturated Fat (SFA) | 0.727 g | 3.6% 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, frozen, cooked, fat added contains 51 calories (kcal), 1.59g of protein, 6.21g of carbohydrates (2g fiber, 2.78g total sugars), and 2.78g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Okra, frozen, cooked, fat added has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -3.58 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Okra, frozen, 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, frozen, 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.