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Food Guide

Okra

Buying 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.

Varieties

Okra varies somewhat in size. It can be purchased fresh, canned, or frozen.

Preparation, Uses, & 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.

Storing

Refrigerate okra in a plastic bag for up to three days.

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)