Okra — Nutrients, Health Benefits, And Shopping Tips

Okra photo

Listonic Team

March 10, 2025

Okra, a nutrient-rich vegetable packed with vitamins A and C, is a powerhouse of dietary fiber that supports overall health. Discover how to choose the freshest okra at the market and learn effective storage methods to preserve its vibrant flavor and nutritional benefits.

Nutrients

Check the detailed nutritional values of okra, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 33 kcal

Nutrients per: 100 g% Daily Value*
Carbs8 g2.91%
Fiber3 g10.71%
Sugars2 g4%
Glycemic Index20 -
Protein2 g4%
Sodium7 mg0.3%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

🛒
Select okra that is bright green, firm, and slender, avoiding any that are dull in color or have brown spots, as these indicators suggest freshness and tenderness for the best culinary results.
😋
Okra, with its distinctive green pods and slightly mucilaginous texture, is a versatile vegetable celebrated for its ability to thicken soups and stews while adding a unique flavor.
📦
To keep okra fresh and tender, store it in a paper bag in the refrigerator's crisper drawer. This allows for proper air circulation while preventing moisture buildup, which can lead to sliminess.
📌
Okra is often referred to as "lady's fingers" because of its long, slender shape. It also contains a natural thickening agent called mucilage, which helps give dishes a rich, hearty texture!

Health benefits

Explore the incredible health benefits of okra, a nutrient-rich vegetable packed with vitamins, minerals, and antioxidants that promote digestive health and support heart function.
  • High in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases.
  • Supports heart health, as it contains compounds that can help lower cholesterol levels and improve overall cardiovascular function.
  • Contains essential vitamins and minerals, including vitamin K, folate, and magnesium, which are important for various bodily functions.
  • May promote healthy skin, due to its hydrating properties and the presence of nutrients that support skin health and repair.

Health risks

Delve into the potential health risks linked to consuming okra.
  • Oxalate content that may contribute to kidney stone formation in susceptible individuals.
  • Potential gastrointestinal discomfort such as diarrhea or cramping in some people, particularly if consumed in excess.
  • Interactions with medications that may affect blood sugar levels, requiring careful monitoring for those on diabetes medications.
  • Possible allergic reactions in rare cases, leading to symptoms like skin rashes or respiratory issues.
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How to choose okra

When selecting okra, look for pods that are vibrant green and firm to the touch, with a smooth surface that is free from blemishes or dark spots. Smaller pods, typically 2 to 4 inches in length, are often more tender and flavorful, making them ideal for cooking.

Avoid okra that appears wilted or has a dull color, as these signs indicate age and potential loss of quality. The pods should snap easily when bent, which is a good indicator of freshness and optimal texture, ensuring a delightful addition to your dishes.

How to store okra

To keep your okra fresh and crisp, store it in the refrigerator as soon as possible after purchase. Place it in a paper bag or a perforated plastic bag to allow for air circulation while preventing excess moisture, which can cause the okra to become slimy. Aim to keep the temperature around 45-50°F (7-10°C) for optimal freshness.

It's important to avoid washing okra before storage, as moisture can lead to spoilage. Keep it away from other vegetables that release ethylene gas, as this can accelerate the deterioration of the okra. Regularly inspect your okra for any signs of spoilage and remove any pieces that are starting to go bad to maintain the quality of the remaining pods.

✅ Extra Tip

To keep okra fresh for longer, store it unwashed in a paper bag in the refrigerator, as excess moisture can cause it to become slimy.

How long does it last?

Okra is a perishable vegetable that can last for a relatively short period if not stored correctly. Fresh okra typically lasts for about 3-5 days when kept in the refrigerator in a breathable bag or container. If you want to extend its shelf life, you can blanch and freeze okra, which allows it to last for up to 10-12 months in the freezer. It's important to handle okra gently, as bruising can lead to quicker spoilage. Keeping it away from moisture and storing it in a cool environment helps maintain its crisp texture and nutritional benefits.

What to do with leftovers?

Leftover okra can be a delightful addition to many dishes, ensuring nothing goes to waste. Sauté it with onions and tomatoes for a flavorful side dish or toss it into a stir-fry for added texture and nutrition. You can also incorporate it into soups and stews, where it will thicken the broth and enhance the overall flavor profile. If you're feeling adventurous, try blending leftover okra into a smoothie for a nutrient boost or use it to make a spicy okra dip that pairs well with crackers or veggies. For a quick snack, roast the okra with your favorite spices until crispy, creating a healthy alternative to chips. If you have more than you can use, consider freezing it for future meals, ensuring you can enjoy its unique taste and benefits later on.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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