Okra, also known as gumbo or ladies' fingers is a good source of minerals, vitamins, and fiber. It contains a characteristic viscous juice that can be used to thicken sauces.
It is considered an important crop in many countries, because of its nutritional value, and because many parts of the plant can be used, including the fresh leaves, buds, flowers, pods, stems, and seeds.
The taste is mild, but it has a unique texture with peach-like fuzz on the outside and small, edible seeds on the inside of the pod.
The pods usually gathered while they are green, tender, and at the immature stage. The plant cultivated throughout the tropical and warm temperate regions around the world for their phytonutrients rich pods. It grows best in a well-drained and manure rich soil.
According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing around 100 grams (g) contains:
- 33 calories
- 1.93 g of protein
- 0.19 g of fat
- 7.45 g of carbohydrate
- 3.2 g of fiber
- 1.48 g of sugar
- 31.3 milligrams (mg) of vitamin K
- 299 mg of potassium
- 7 mg of sodium
- 23 mg of vitamin C
- 0.2 mg of thiamin
- 57 mg of magnesium
- 82 mg of calcium
- 0.215 mg of vitamin B6
- 60 micrograms (mcg) of folate
- 36 mcg of vitamin A
Okra also provides some iron, niacin, phosphorus, and copper.