“Is Okra Low Carb? Unlocking the Truth Behind this Nutritious Vegetable’s Carb Content”

By bobbreich@gmail.com •  Updated: 11/20/23 •  4 min read

Is Okra Low Carb? Unlocking the Truth Behind this Nutritious Vegetable’s Carb Content


When it comes to maintaining a healthy diet, understanding the carbohydrate content of various foods is crucial. With the growing popularity of low-carb diets, people are often curious about whether certain vegetables, like okra, fit into this dietary lifestyle. In this blog post, we will delve into the world of okra and unlock the truth behind its carb content.

What is Okra?

Okra, also known as ladyfinger or gumbo, is a green vegetable that is native to Africa and has gained popularity worldwide due to its unique taste and versatile uses in various cuisines. This pod-like vegetable grows on tall stalks and contains numerous small seeds inside.

Apart from adding a distinct flavor to dishes, okra offers several nutritional benefits. It is low in calories and packed with vitamins A and C. Additionally, it provides essential minerals such as calcium and magnesium. Furthermore, okra contains a good amount of fiber which aids in digestion.

Understanding Carbohydrates

Carbohydrates are one of the three main macronutrients that our body requires for energy. They are composed of carbon, hydrogen, and oxygen atoms. Carbs play a vital role in providing fuel for our brain and muscles.

There are two types of carbohydrates: simple carbs and complex carbs. Simple carbs include sugars found in fruits, milk, honey, and processed foods such as candies or sodas. These carbs are digested quickly by our bodies and provide instant energy but lack substantial nutrient value.

On the other hand, complex carbs are found in foods like whole grains (brown rice), legumes (beans), starchy vegetables (potatoes), etc. Complex carbs take longer to digest due to their higher fiber content and release energy slowly throughout the day.

Okra’s Nutritional Profile

Okra is not only delicious but also packed with various nutrients. In terms of calories, a cup of boiled okra contains approximately 35-40 calories, making it an excellent choice for those aiming to maintain or lose weight. It is also low in fat and cholesterol.

Additionally, okra is a good source of vitamins A and C, providing about 20% and 25% of the recommended daily intake respectively. These vitamins are essential for maintaining healthy vision, boosting the immune system, and promoting collagen production.

Furthermore, okra is rich in minerals such as calcium, magnesium, and potassium. These minerals contribute to maintaining bone health and regulating blood pressure levels.

Is Okra Low Carb?

Now let’s address the main question – Is okra low carb? The term “low carb” can have different interpretations depending on individual dietary preferences. Generally speaking, a low-carb diet restricts the consumption of carbohydrates while emphasizing proteins and fats.

Okra fits well into a low-carb diet due to its relatively lower carbohydrate content compared to other vegetables. In a cup of boiled okra (approximately 100 grams), you will find around 7 grams of carbohydrates. This makes it an ideal choice for those looking to limit their carb intake.

Comparatively speaking, popular high-carb vegetables such as potatoes or corn contain significantly more carbs per serving. By incorporating okra into your meals instead of these higher-carb alternatives, you can enjoy its nutritional benefits while keeping your carbohydrate intake in check.

Benefits of Including Okra in a Low Carb Diet

Including okra in a low-carb diet can be highly beneficial for your overall health:

1. Rich Fiber Content: Okra contains soluble fiber that helps regulate blood sugar levels by slowing down digestion and preventing sudden spikes in glucose levels. This makes it an excellent choice for individuals with diabetes or those at risk of developing it.

2. Impact on Digestion: The fiber content in okra aids digestion by preventing constipation and promoting regular bowel movements. It also acts as a prebiotic, nourishing the beneficial bacteria in your gut and promoting a healthy digestive system.

3. Other Health Benefits: Okra is known for its antioxidant properties, which help fight against free radicals in the body and reduce the risk of chronic diseases such as heart disease and cancer. Additionally, its vitamin C content strengthens the immune system, making you less prone to illnesses.


In conclusion, okra is indeed low in carbs and serves as an excellent addition to a low-carb diet. With its numerous nutritional benefits, including vitamins A and C, minerals like calcium and magnesium, and fiber content for improved digestion, okra proves to be a versatile vegetable that can enhance your overall health.

If you are looking to follow a low-carb diet or simply want to incorporate more nutritious vegetables into your meals, consider adding okra to your shopping list. Experiment with different cooking methods such as stir-frying or roasting to enjoy its unique taste while reaping the benefits of this low-carb vegetable.