Preparation, uses, and tips
Wash okra just before using. Okra is most often boiled or fried. When boiled, it gives off
a viscous substance that can add smooth thickness to soups and stews, like gumbo. Slice okra
1/2-inch (1.5cm) thick, dredge in cornmeal, and fry in olive oil, or stew it with tomatoes and onions.
Buying and storing tips
Okra can be found in the produce section of most health food stores, specialty markets, and
supermarkets. Larger pods are tough and fibrous, so look for brightly colored pods smaller
than 3 inches (9cm) long, with smooth, unblemished skin and firm texture. Refrigerate okra in
a plastic bag for up to three days.
Varieties
Okra varies somewhat in size. It can be purchased fresh, canned, or frozen.
Nutrition Highlights
Okra (raw), 1 cup (100g)
Calories: 33
Protein: 2.0g
Carbohydrate: 7.6g
Total Fat: 0.1g
Fiber: 3.2g
*Excellent source of: Vitamin C (21mg), Folate (87.8mcg), and Vitamin A (660 IU)
*Good source of: Magnesium (57mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.