Okra
A mucilage-rich pod vegetable whose natural soluble fiber gives it a distinctive texture and supports steady digestion.
Gut Health
Heart Health
Bone Health
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.
Okra
Per
1 cup, sliced, cooked (160g)
Calories
35
Vitamin K
53%
Vitamin A
6%
Vitamin C
29%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
14%
Potassium
5%
Calcium
9%
Fiber
5.1g
Nutrition Highlights
Soluble fiber, vitamin K, vitamin C, magnesium
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
139
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
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.
Absorption Boost
Healthy fats — helps absorb the fat-soluble vitamin K
Tomatoes — a classic pairing that also helps cut the mucilage texture
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
Storage
Refrigerate unwashed in a paper bag; use within 2–3 days, as it's fairly perishable.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Bone and joint comfort
Objective
(Quarterly)
Vitamin K and INR status
Magnesium status