Okra Nutrition: Potential Health Benefits and Full Nutrition Facts

Okra is a fruit known scientifically as Abelmoschus esculentus that is commonly eaten as a vegetable. It provides notable amounts of fiber, manganese, and vitamins C and K.

Recent scientific studies have suggested okra may have health benefits related to blood sugar control and cardiovascular health.

This article examines the research, objectively assesses okra’s potential health benefits, and presents okra’s full nutrition facts.

Potential Health Benefits

Most of the scientific research focuses on okra’s potential for improving blood sugar regulation and lipid (cholesterol) profiles.

Okra May Help Improve Cardiovascular Health

Elevated levels of “bad” LDL cholesterol (LDL-C) are thought to play a causal role in the development of cardiovascular disease.

However, recent scientific research indicates that okra may help lower LDL-C levels:

• A 2025 systematic review of 12 randomized controlled trials found that okra supplementation significantly lowered LDL-C levels. It also lowered blood pressure and body mass index (BMI). Dosages ranged from 125 mg to 40,000 mg.
• A 2024 systematic review of 9 randomized controlled trials found that, based on “high quality” evidence, okra supplementation significantly reduced LDL-C and fasting blood glucose, among other cardiovascular markers. These effects were seen at daily doses as low as under 3,000 mg (3g) per day.
• A different 2024 systematic review of 8 randomized controlled trials concluded that the evidence wasn’t strong enough to conclude okra reduced LDL-C levels. However, this review included fewer studies (3 compared to 5) that specifically focused on LDL-C data, so it wasn’t as strong to evaluate this effect.

The sticky type of soluble fiber okra contains, known as “mucilage,” may help support this LDL-C-lowering effect.

This is because mucilage can bind bile acids and remove them from the body. The liver requires cholesterol to produce bile acids, so it must pull cholesterol from the blood to replace lost bile acids.

Interventions that can lower LDL-C are widely acknowledged as reducing cardiovascular risk, and okra may provide benefit in this regard.

Understanding How Okra “Supplementation,” Okra Powder, and Fresh Okra Relate

It’s important to note that many studies on okra use powdered okra supplements rather than whole, fresh okra.

Nutritional composition data shows that powdered okra flour has 7–10% moisture, whereas raw, whole okra is 90% water. Based on this, this suggests that 10 grams of powdered okra is approximately equivalent to 100 grams of whole okra.

Okra May Support Lower Blood Sugar Levels

Over recent years, numerous studies have investigated the effect of okra intake on blood sugar levels.

Here is a summary of the findings from recent studies:

• A 2025 systematic review of 6 randomized controlled trials found that okra supplementation significantly reduced fasting blood sugar. It also had a significant impact on lowering HbA1c, which is a three-month average snapshot of blood sugar levels.
• A 2023 systematic review of clinical studies on okra intake in individuals with prediabetes or type 2 diabetes had similar findings. This review found that okra significantly reduced fasting blood glucose. However, the effect on HbA1c levels was less clear, with no significant differences between the okra group and the control group.
• A previous systematic review published in 2022 found that supplementation with okra extracts improved blood sugar control in animal studies.

Based on the existing evidence from human trials, okra appears to have a beneficial impact on fasting blood sugar, with mixed evidence for its effect on long-term HbA1c.

Can Okra Lower Inflammation Levels?

Inflammation is a necessary process that helps the body heal from injury and recover from illnesses. However, chronic inflammation—which places the body in a constant state of stress—has been linked to chronic diseases such as type 2 diabetes and cardiovascular disease.

Notably, a 2022 systematic review looked into this topic, examining the effect of okra on inflammatory markers. While the review did not find (or include) clinical human trials, it assessed the evidence from cell (test tube) and animal studies.

Based on data from 26 studies, this review found that there was a “downward trend” in inflammatory markers after okra treatment. These markers included C-reactive protein (CRP) and interleukin-6 (IL6), among others.

It is possible that bioactive compounds in okra, such as flavonoid polyphenols, may be responsible for this effect.

In this regard, research has shown that okra is a rich source of quercetin, a flavonoid with anti-inflammatory properties.

While there is a lack of human clinical trials, preclinical studies suggest that okra—and the compounds it contains—may have anti-inflammatory properties.

Okra is a Rich Source of Beneficial Nutrients

Per 100 grams of cooked okra, it provides:

• More than 30% of the daily value for vitamin K
• Over 10% of the daily value for vitamin C, thiamin, vitamin B6, folate, copper, and manganese.

These nutrients play diverse roles in the body, contributing to everything from immune processes to supporting healthy pregnancies.

Potential Drawbacks

For the vast majority of people, okra is a beneficial addition to the diet.

However, as with all foods, it is important to be aware of context-specific drawbacks that may impact some individuals.

Okra Isn’t Suitable For Low-Oxalate Diets

Okra is relatively high in oxalate (oxalic acid), with approximately 56mg oxalate per half-cup serving of boiled okra.

Oxalate is a natural compound found in many plant-based foods. When oxalate combines with calcium in the kidneys, it can form calcium oxalate stones, more simply known as kidney stones.

For this reason, people prone to calcium oxalate kidney stones are often advised to follow low-oxalate diets.

Organizations such as Urology San Antonio and the Oxalosis and Hyperoxaluria Foundation consider okra to be a moderate–high oxalate food

Individuals who have been prescribed a low-oxalate diet may wish to discuss okra with their healthcare provider.

In short, okra is a healthful dietary choice, but its oxalate levels may limit its consumption for individuals following low-oxalate diets.

Okra’s Vitamin K Content (and Interaction Considerations For Anticoagulants)

Okra is high in vitamin K, a beneficial essential nutrient. However, individuals using anticoagulants (blood thinners) such as warfarin may wish to consult with their healthcare provider if adding it to their diet.

This is because vitamin K—which has procoagulant properties—may potentially interact with these medications. For this reason, a stable and consistent vitamin K intake may be important for ensuring prescribed anticoagulant dosages are correct.

Interactions Between Okra and Anti-diabetic Drugs

Some concerns have been raised about potential interactions between okra and the diabetes drug metformin. This followed a 2011 study in rats, concluding that the viscous fiber present in okra reduced metformin absorption.

However, no human research has confirmed this negative effect.

Furthermore, a recent 2023 randomized controlled trial involving 100 patients with type 2 diabetes investigated the impact of 1000 mg of powdered okra, three times daily alongside standard antidiabetic therapy (which included metformin).

The study showed that okra supplementation used alongside standard therapy significantly decreased fasting blood sugar, HbA1c, and cholesterol compared to placebo (standard therapy alone).

In summary, while a study in rats indicated that okra may interact with metformin, human trials haven’t repeated this finding. The latest human trial showed that okra supplementation alongside standard antidiabetic therapy improved blood sugar levels.

As always, anyone with concerns about interactions should discuss the issue with their healthcare provider.

Full Nutritional Profile

Now that we have looked at the potential benefits and drawbacks of okra, let’s examine all the different nutrients it provides.

The following tables present the full nutritional values for cooked okra per 100g and per half-cup (80g) serving.

Nutritional data is sourced from the USDA percent daily values (% DV) are based on a typical 2000-calorie diet.

Calories and Macronutrients

Nutrient	Per 100g	Per 80g half-cup
Calories	22 kcal	18 kcal
Carbohydrates	4.51g (2% DV)	3.61g (1% DV)
Fiber	2.5g (9% DV)	2.0g (7% DV)
Sugars	2.4g	1.92g
Fat	0.21g (<1% DV)	0.17g (<1% DV)
Saturated fat	0.05g (<1% DV)	0.04g (<1% DV)
Monounsaturated fat	0.03g	0.02g
Polyunsaturated fat	0.05g	0.04g
Omega-3	<0.01g	<0.01g
Omega-6	0.05g	0.04g
Protein	1.87g (4% DV)	1.5g (3% DV)
Cholesterol	0 mg (0% DV)	0 mg (0% DV)

As the table indicates, okra is low in calories, and also has modest carbohydrate levels. It is not a significant source of fat or protein.

While okra provides a notable amount of fiber at 2.5 grams per 100g, it isn’t among the vegetables with the highest fiber content. If you’re looking for vegetables with the most fiber, see this list of 21 Vegetables High in Fiber.

Vitamins

Vitamin	Per 100g	Per 80g half-cup
Vitamin A (RAE)	14 mcg (2% DV)	11.2 mcg (1% DV)
Vitamin C	16.3 mg (18% DV)	13 mg (14% DV)
Vitamin D	0 mcg (0% DV)	0 mcg (0% DV)
Vitamin E	0.27 mg (2% DV)	0.22 mg (1% DV)
Vitamin K	40 mcg (33% DV)	32 mcg (27% DV)
Thiamin (B1)	0.13 mg (11% DV)	0.11 mg (9% DV)
Riboflavin (B2)	0.06 mg (5% DV)	0.04 mg (3% DV)
Niacin (B3)	0.87 mg (5% DV)	0.70 mg (4% DV)
Pantothenic acid (B5)	0.21 mg (4% DV)	0.17 mg (3% DV)
Vitamin B6	0.19 mg (11% DV)	0.15 mg (9% DV)
Folate (B9)	46 mcg (12% DV)	36.8 mcg (9% DV)
Vitamin B12	0 mcg (0% DV)	0 mcg (0% DV)
Choline	8.7 mg (2% DV)	6.96 mg (1% DV)

Minerals

Mineral	Per 100g	Per 80g half-cup
Calcium	77 mg (6% DV)	61.6 mg (5% DV)
Iron	0.28 mg (2% DV)	0.22 mg (1% DV)
Magnesium	36 mg (9% DV)	28.8 mg (7% DV)
Phosphorus	32 mg (3% DV)	25.6 mg (2% DV)
Potassium	135 mg (3% DV)	108 mg (2% DV)
Sodium	6 mg (<1% DV)	4.8 mg (<1% DV)
Zinc	0.43 mg (4% DV)	0.34 mg (3% DV)
Copper	0.09 mg (10% DV)	0.07 mg (8% DV)
Manganese	0.29 mg (13% DV)	0.24 mg (10% DV)
Selenium	0.4 mcg (1% DV)	0.32 mcg (1% DV)

Is Okra a Healthy Choice?

For most people, okra is a nutrient-rich choice and a healthful dietary addition.

Okra is low in calories, rich in several essential nutrients, and scientific research suggests it may support cardiovascular health and blood sugar regulation.

References