17 Fit Food calories Vegetables and mushrooms
Okra calories and nutrition facts
Per 100 g: 33 kcal — 1.9 g protein, 0.19 g fat and 4.3 g carbs.
Okra is the ridged green pod that thickens Louisiana gumbo, is breaded and fried across the American South, and stars in Indian bhindi masala. At about 33 kcal per 100 g, it also contains vitamin K and folate. Quick cooking at high heat or with acidic tomatoes tames its sliminess, while frying in batter is what adds calories.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 23%
- Fat 5%
- Carbs 52%
- Other 20%
In everyday portions
- 100 kcal is 305 g this much of it gives 100 kcal
- Energy density Very low 0.33 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Energy and macros
- Energy 33 kcal 2%
- Protein 1.9 g 4%
- Fat 0.19 g <1%
- Carbs available, without fibre 4.3 g 2%
- Fibre 3.2 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 23%
- Fat 5%
- Carbs 52%
- Other 20%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 36 µg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.27 mg 2%
- Vitamin K 31.3 µg 42%
- Vitamin C 23 mg 29%
- Vitamin B1 thiamin 0.2 mg 18%
- Vitamin B2 riboflavin 0.06 mg 4%
- Vitamin B3 niacin 1 mg 6%
- Vitamin B5 pantothenic acid 0.245 mg 4%
- Vitamin B6 0.215 mg 15%
- Folate B9 60 µg 30%
- Vitamin B12 0 µg 0%
- Choline 12.3 mg
Minerals
- Potassium 299 mg 15%
- Calcium 82 mg 10%
- Phosphorus 61 mg 9%
- Magnesium 57 mg 15%
- Iron 0.62 mg 4%
- Zinc 0.58 mg 6%
- Copper 0.109 mg 11%
- Manganese 0.788 mg 39%
- Selenium 0.7 µg 1%
- Iodine 5.6 µg 4%
- Sodium 7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in vitamin K
- High in manganese
- High in folate
- Source of vitamin C
- Source of vitamin B1
- Source of vitamin B6
- Source of magnesium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 71% More fibre than 71% of vegetables and mushrooms.
- 90% More manganese than 90% of vegetables and mushrooms.
- 95% More vitamin B1 than 95% of vegetables and mushrooms.
- 80% More vitamin B6 than 80% of vegetables and mushrooms.
- 89% More magnesium than 89% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Green beans 31 kcal
- Green onions 32 kcal
- Red cabbage 31 kcal
- Chanterelles 32 kcal
- Cauliflower 25 kcal
- Oyster mushrooms 33 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169260.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.