Sunday, May 24, 2015

12 Nutritional Contents of Okra

Each figure is based on 1 cup (100g) of okra.


  1. Fiber – 2.5 grams. 10% of RDA (recommended daily value)
  2. Vitamin C – 16.3 milligrams. 27% RDA.
  3. Folate – 46 micrograms. 11% RDA.
  4. Vitamin A – 283 international units. 6% RDA.
  5. Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.
  6. Niacin (Vitamin B3) – 0.9 mg. 4% RDA.
  7. Thiamin (Vitamin B1) – 0.1 mg. 9% RDA.
  8. Vitamin B6 – 0.2 mg. 9% RDA.
  9. Magnesium – 36 mg. 9% RDA.
  10. Manganese -  0.3 mg. 15% RDA.
  11. Beta carotene – 225 mcg.
  12. Lutein, Zeaxanthin – 516 mcg.
References:

http://truthisscary.com/2013/02/over-6-health-benefits-of-okra-plus-growing-tips/
http://www.nutrition-and-you.com/okra.html
http://www.southernliving.com/food/10-best-okra-recipes

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