Sometimes called Lady’s Fingers, okra’s mild flavor is like eggplant or green beans. It is low in calories, rich in antioxidants and a good source of fiber.

1 cup raw okra provides:

  • 33 calories, 2 gm protein, 3 gm fiber, no fat and no cholesterol

Potential benefits of consuming okra:


  • Contains anti-inflammatory antioxidants vitamin C, quercetin, beta-carotene, oxalic acid, catechins and flavonoids which fight chronic disease and aging
  • B vitamin folate helps prevent birth defects, supports DNA and fights breast cancer risk
  • Contains minerals iron, calcium, magnesium and potassium which contribute to bone, heart and blood pressure health
  • High in soluble fiber which controls blood sugars, lowers cholesterol and feeds our healthy gut microbiome
  • Lectin, a type of protein, may help reduce growth of cancer cells
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