Gut Health
Okra
A mucilage-rich pod vegetable whose natural soluble fiber gives it a distinctive texture and supports steady digestion.
Gut Health
Heart Health
Energy
Serving
1 cup, sliced, cooked (160g)
Calories Per Serving
35
Key nutrients
Soluble fiber, vitamin K, vitamin C, magnesium
Nutrient density
139
Why it’s worth eating
Okra is rich in vitamin C, magnesium, and fiber. It supports immune and digestive health. Enjoy in gumbo, curries, or roasted for a unique taste and texture.
What you may notice
Digestive comfort
Bone and joint comfort
Markers worth tracking
Vitamin K and INR status
Magnesium status
How to eat it
Roast or grill at high heat, or cook with acid (tomato, vinegar), both approaches reduce the sliminess some people find off-putting compared to boiling or steaming.
Pairs well with
Healthy fats, helps absorb the fat-soluble vitamin K
Tomatoes, a classic pairing that also helps cut the mucilage texture
Storage
Refrigerate unwashed in a paper bag; use within 2-3 days, as it's fairly perishable.
The numbers, per 1 cup, sliced, cooked (160g)
53%
Vitamin K
6%
Vitamin A
29%
Vitamin C
9%
Calcium
2%
Iron
14%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
5.1g
Okra, cooked, boiled, drained (FDC 169283)
Evidence
B
A whole-food human meta-analysis exists, but the effect is modest and heterogeneous. The popular okra-water diabetes-cure claim rests largely on rodent studies.
Study dose vs. serving
Okra reduced fasting blood glucose and HbA1c but was NOT a weight-loss aid; results were heterogeneous and dependent on dose and form.
The Impact of Okra Supplementation on Diabetes and Obesity Biomarkers in Type 2 Diabetes: systematic review and meta-analysis of RCTs. Phytother Res. 2025. PMC12504793.
Use caution if
You take warfarin or other blood thinners, moderate vitamin K content; keep intake consistent
You're prone to kidney stones, okra contains moderate oxalates
Details
Type
Fruits & Veg
Season
Summer (warm regions)
Forms
Fresh, frozen, dried, okra water
Price
Budget
Bioactive
Mucilage (soluble fibre including pectic polysaccharides and fructans)
Heat stable
Yes
Watch
METFORMIN INTERACTION IS RAT-ONLY: Khatun H, et al. 2011 found okra water-soluble fraction reduced metformin absorption in rats and concluded they should not be taken concurrently. There is NO human confirmation, and this has been over-extrapolated. Reasonable to avoid large simultaneous intake with metformin, but the evidence is animal-only. Also high oxalate (kidney-stone risk) and fructans that can cause GI symptoms.
Reliability
3 / 5
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