Okra has a low glycemic index of 15 (typical range 10 to 22). A serving of 1 cup (100 g) has a glycemic load of 1, which is low. Per 100 g it provides 33 calories, 1.9 g protein, 7.5 g carbohydrate (3.2 g fiber, 1.5 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 cup (100 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 33 kcal | 33 kcal |
| Protein | 1.9 g | 1.9 g |
| Carbohydrate | 7.5 g | 7.5 g |
| Fiber | 3.2 g | 3.2 g |
| Sugars | 1.5 g | 1.5 g |
| Fat | 0.2 g | 0.2 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 7 mg | 7 mg |
| Potassium | 299 mg | 299 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Bamboo Shoot | 10 | 0 |
| Red Cabbage | 10 | 0 |
| Tomato | 15 | 0 |
| Tomatoes | 15 | 0 |
| Broccoli | 10 | 0 |
Okra has a glycemic index of 15, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (100 g) serving is 1, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of okra has a glycemic load of 1 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Okra has 33 calories per 100 g, and about 33 calories in a 1 cup (100 g) serving.
Okra is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Okra, raw” (FDC 169260). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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