Food Nutrition Facts: Okra, cooked, boiled, drained, with salt

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Food Description:
(fdcid: 170098)
 Okra, cooked, boiled, drained, with salt
Food Category: Vegetables and Vegetable Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		22
% Daily Value*
Total Fat 0.21g 0.3%
Saturated Fat 0.04g 0.2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 241mg 10.5%
Total Carbohydrate 4.51g 1.6%
Dietary Fiber 2.5g 8.9%
Total Sugars 2.4g
Includes 0g Added Sugars 0%
Protein 1.87g 3.7%
Vitamin D 0mcg 0%
Calcium 77mg 5.9%
Iron 0.28mg 1.6%
Potassium 135mg 2.9%
Vitamin A 14 mcg 1.6%
Vitamin C 16.3mg 18.1%
Thiamin 0.13mg 11%
Riboflavin 0.06mg 4.2%
Niacin 0.87mg 5.4%
Vitamin B6 0.19mg 11%
Folate 46mcg DFE 11.5%
Phosphorus 32mg 2.6%
Magnesium 36mg 8.6%
Zinc 0.43mg 3.9%
Choline 9.3mg 1.7%
* The % 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.
 
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 27 kcal, Reported: 22 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 4.51 18.04 65.8% 45-65%
Protein 1.87 7.48 27.3% 10-35%
Total Fat 0.21 1.89 6.9% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Folate, total (Vitamin B9) 46 µg 11.50%

Potential Health Risk Nutrients
Nutrient Amount DV%
Sodium, Na 241 mg 10.48%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Vitamin K (phylloquinone) 40 µg 33.33%
Vitamin C, total ascorbic acid 16.3 mg 18.11%
Manganese, Mn 0.294 mg 12.78%
Folate, food 46 µg 11.50%
Folate, DFE 46 µg 11.50%
Thiamin (Vitamin B1) 0.132 mg 11.00%
Vitamin B6 0.187 mg 11.00%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 92.57 g
Energy 22 kcal 1.10% 2,000 kcal
Energy 94 kJ
Protein 1.87 g 3.74% 50 g
Total lipid (fat) 0.21 g 0.27% 78 g
Ash 0.84 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 77 mg 5.92% 1,300 mg
Iron, Fe 0.28 mg 1.56% 18 mg
Magnesium, Mg 36 mg 8.57% 420 mg
Phosphorus, P 32 mg 2.56% 1,250 mg
Potassium, K 135 mg 2.87% 4,700 mg
Sodium, Na 241 mg 10.48% 2,300 mg
Zinc, Zn 0.43 mg 3.91% 11 mg
Copper, Cu 0.085 mg 9.44% 0.9 mg
Manganese, Mn 0.294 mg 12.78% 2.3 mg
Selenium, Se 0.4 µg 0.73% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 16.3 mg 18.11% 90 mg
Thiamin (Vitamin B1) 0.132 mg 11.00% 1.2 mg
Riboflavin (Vitamin B2) 0.055 mg 4.23% 1.3 mg
Niacin (Vitamin B3) 0.871 mg 5.44% 16 mg
Pantothenic acid (Vitamin B5) 0.213 mg 4.26% 5 mg
Vitamin B6 0.187 mg 11.00% 1.7 mg
Folate, total (Vitamin B9) 46 µg 11.50% 400 µg
Folic acid 0 µg
Folate, food 46 µg 11.50% 400 µg
Folate, DFE 46 µg 11.50% 400 µg
Choline, total 9.3 mg 1.69% 550 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 14 µg 1.56% 900 µg
Retinol 0 µg
Carotene, beta 170 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 283 IU 5.66% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 390 µg
Vitamin E (alpha-tocopherol) 0.27 mg 1.80% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.16 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 40 µg 33.33% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.016 g
Threonine 0.061 g
Isoleucine 0.065 g
Leucine 0.098 g
Lysine 0.075 g
Methionine 0.02 g
Cystine 0.018 g
Phenylalanine 0.061 g
Tyrosine 0.081 g
Valine 0.085 g
Arginine 0.078 g
Histidine 0.029 g
Alanine 0.068 g
Aspartic acid 0.135 g
Glutamic acid 0.253 g
Glycine 0.041 g
Proline 0.042 g
Serine 0.041 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 4.51 g 1.64% 275 g
Fiber, total dietary 2.5 g 8.93% 28 g
Total Sugars 2.4 g 4.80% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.045 g 0.22% 20 g
SFA 14:0 0 g
SFA 16:0 0.038 g
SFA 18:0 0.004 g
Fatty acids, total monounsaturated 0.028 g
MUFA 16:1 0 g
MUFA 18:1 0.028 g
Fatty acids, total polyunsaturated 0.046 g
PUFA 18:2 0.045 g
PUFA 18:3 0.001 g
PUFA 20:4 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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