Cooked Okra Nutrition Facts for a Measured Side

Okra can appear as a plain vegetable side or as part of a much more complex dish. For nutrition tracking, that preparation difference matters more than a broad food label. This card describes boiled, drained okra without added salt. It offers a practical portion reference for everyday meals and does not suggest that women need a special serving or that the vegetable has a unique weight-loss effect. A half cup of cooked okra slices, weighing 80 grams, provides approximately 18 calories, 3.6 grams of total carbohydrate, and 2.0 grams of fiber. These figures are rounded from the USDA entry. They cover the plain vegetable alone, not breading, cooking oil, sauce, or other ingredients. Total carbohydrate includes fiber, so the two gram values should not be added together. The source is USDA FoodData Central food 169261, “Okra, cooked, boiled, drained, without salt.” Per 100 grams, it lists 22 calories, 4.51 grams of carbohydrate, and 2.5 grams of dietary fiber. USDA identifies a half cup of slices as 80 grams. Multiplying each reference value by 0.8 gives the illustrated portion. Source: https://fdc.nal.usda.gov/food-details/169261/nutrients Measure the edible cooked slices after draining to match the record. A scale is useful when the slices vary in thickness or settle differently in a measuring cup. Reset the scale with an empty bowl before adding the food. If you prefer whole pods, weighing the edible amount still gives a clearer comparison than assuming a certain number of pods always equals the reference serving. Keep the recipe additions visible in your notes. If oil or a sauce is used during preparation, include it in the batch calculation. If a topping is added only to your plate, record it with that serving. The card's calorie figure should not be used for a fried okra dish simply because the vegetable name is the same. A different method can mean additional ingredients and a different finished composition. Prepared products may provide a more appropriate label than a generic database entry. Check whether the food is plain, coated, seasoned, or packed with other ingredients, and read the serving weight. A precise portion measurement is most helpful when it is paired with a reference that actually describes the product and preparation you are eating. Save this card for the habit of naming both the vegetable and the cooking method. The serving is an example for comparison, not a personal intake target or a promise about body changes. The related wellness supplement is a separate catalog recommendation. It is not an okra ingredient, is not included in the nutrient calculation, and is not presented as a benefit of the vegetable. #NutritionFacts #Okra #VegetableSides #MealPlanning #PortionControl