Vegetable
boiled salted frozen okra.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
ladyfinger
SERVING
CALORIES
29
PROTEIN
1.6g
CARBS
6.4g
FAT
0.24g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories29kcal—
Protein1.6g3%
Carbohydrates6.4g2%
Fiber2.1g8%
Sugar2.9g6%
Total fat0.24g0%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water91.1g—
MINERALS
Sodium239mg10%
Potassium184mg4%
Calcium74mg6%
Iron0.52mg3%
Magnesium40mg10%
Phosphorus37mg3%
Zinc0.49mg4%
Copper0.08mg9%
Manganese0.84mg37%
Selenium0.60µg1%
VITAMINS
Vitamin A15µg2%
Vitamin C9.6mg11%
Vitamin D0µg0%
Vitamin E0.32mg2%
Vitamin K47.8µg40%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.62mg4%
Pantothenic acid (B5)0.21mg4%
Vitamin B60.04mg2%
Folate (B9)100µg25%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup92g
1 tablespoon5.8g
1 teaspoon1.9g
1 ml0.4g
1 liter383.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in soluble fiber (mucilage), which can aid in digestion and help manage blood sugar levels.
- ✓Good source of Vitamin C, an antioxidant that supports the immune system, and Vitamin K, which is crucial for blood clotting and bone health.
- ✓Contains antioxidants like polyphenols, which help protect the body from damage by free radicals.
- ✓Low in calories and fat, making it a suitable addition to weight management diets (be mindful of the added sodium).
COOKING TIPS
In the kitchen.
- 1Since it is pre-boiled, it requires very little cooking time. Add it near the end of the cooking process for soups, stews, or curries to prevent it from becoming mushy.
- 2To use in stir-fries or roasted dishes, thaw the okra completely and pat it very dry to minimize sliminess and encourage browning.
- 3The product is pre-salted, so reduce or omit added salt in your recipe until you have tasted the final dish.
- 4Can be added directly from the freezer into simmering liquids like gumbo or sambar, which simplifies preparation.
STORAGE
Keep it fresh.
- Store in the freezer at 0°F (-18°C) or below. Keep the package sealed to prevent freezer burn and maintain quality.
- Once thawed, do not refreeze. Keep thawed okra in an airtight container in the refrigerator and use within 24-48 hours.
FAQ
Frequently asked questions.
Is boiled salted frozen okra healthy?
Yes, it is a nutrient-dense vegetable rich in vitamins C and K, which support the immune system and bone health. It also contains antioxidants like polyphenols and soluble fiber that aids digestion, though you should monitor the sodium intake due to the added salt.
How many calories and carbs are in this okra?
A 100g serving of boiled salted frozen okra contains approximately 29 calories and 6.41g of carbohydrates. It is a low-calorie food that also provides about 1.63g of protein and a negligible 0.24g of fat.
Is boiled salted frozen okra keto-friendly?
Yes, with only 6.41g of total carbohydrates per 100g, it can fit into a ketogenic or low-carb diet. Much of its carbohydrate content comes from fiber, which further reduces the net carb impact.
Can I eat this okra if I am on a low-sodium diet?
Because this okra is pre-salted, it may not be ideal for strict low-sodium diets. You can reduce some of the salt content by rinsing the okra thoroughly under cold water after thawing, but some sodium will remain absorbed.
Is this ingredient vegan and gluten-free?
Yes, boiled salted frozen okra is naturally vegan and gluten-free. It consists only of the vegetable, water, and salt, making it suitable for plant-based and celiac-friendly diets.
How do you prepare or reheat frozen boiled okra?
Since it is already boiled, you only need to heat it through. You can microwave it for 2-3 minutes, steam it briefly, or sauté it in a pan with a little oil to improve the texture and flavor.
What does boiled okra taste like?
It has a mild, slightly grassy, and earthy flavor. The texture is soft and tender, characterized by its signature 'mucilage' or silkiness, which becomes more pronounced when boiled.
How long does frozen okra last in the freezer?
When kept in its original packaging or an airtight container, frozen okra maintains its best quality for 8 to 12 months. It remains safe to eat beyond that time if kept constantly frozen at 0°F.
Is boiled okra good for weight loss?
Yes, it is an excellent weight-loss food because it is very low in calories and fat. The high soluble fiber content helps promote a feeling of fullness, which can reduce overall calorie intake throughout the day.
Can I use this okra in soups and stews?
Absolutely. Boiled frozen okra is perfect for soups, stews, and gumbos. The natural mucilage acts as a thickener for the broth, and because it is already cooked, you can add it near the end of the cooking process.
