Vegetable
ladies finger.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
27
PROTEIN
2.1g
CARBS
3.6g
FAT
0.22g
FIBER
4.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories27.5kcal—
Protein2.1g4%
Carbohydrates3.6g1%
Fiber4.1g15%
Sugar0.48g1%
Total fat0.22g0%
Saturated fat0.07g0%
Trans fat0g—
Cholesterol0mg0%
Water89.1g—
MINERALS
Sodium7.4mg0%
Potassium263mg6%
Calcium86.1mg7%
Iron0.84mg5%
Magnesium66.1mg16%
Phosphorus57.5mg5%
Zinc0.45mg4%
Copper0.13mg14%
Manganese0.30mg13%
Selenium0µg0%
VITAMINS
Vitamin A69.1µg8%
Vitamin C22.5mg25%
Vitamin D7.5µg37%
Vitamin E0.50mg3%
Vitamin K21.5µg18%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.61mg4%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.27mg16%
Biotin (B7)1.6µg5%
Folate (B9)63.7µg16%
%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 cup100g
1 tablespoon6.3g
1 teaspoon2.1g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter422.6g
1 piece12g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and helps stabilize blood sugar levels.
- ✓Excellent source of Vitamin K, essential for blood clotting and bone health, and a good source of Vitamin C, which supports the immune system.
- ✓Contains antioxidants like polyphenols and flavonoids that help combat oxidative stress and inflammation in the body.
- ✓The mucilage (a gel-like substance) can help soothe the digestive tract and bind to cholesterol during digestion, potentially lowering its levels.
COOKING TIPS
In the kitchen.
- 1To minimize sliminess, cook quickly at high heat (e.g., stir-frying, roasting, or grilling) or cook with acidic ingredients like tomatoes, lemon juice, or vinegar.
- 2Ensure the pods are completely dry before chopping and cooking to further reduce the release of mucilage.
- 3For a simple preparation, toss whole or sliced pods with oil and spices and roast at 400°F (200°C) until tender and slightly crispy.
- 4It is a classic thickening agent for stews and gumbos due to its soluble fiber content.
STORAGE
Keep it fresh.
- Store unwashed, dry ladies finger in a paper bag or a perforated plastic bag in the refrigerator's crisper drawer for up to 3-4 days.
- Avoid washing until just before use, as moisture can make them slimy and accelerate spoilage.
FAQ
Frequently asked questions.
Is ladies finger (okra) healthy?
Yes, ladies finger is very healthy. It's rich in dietary fiber, which aids digestion and promotes satiety. It's also an excellent source of Vitamin K for blood clotting and bone health, and Vitamin C for immune support, along with beneficial antioxidants.
What are the main nutritional benefits of ladies finger?
Ladies finger is packed with nutrients. It provides significant dietary fiber, essential for digestive health and blood sugar regulation. It's also a good source of Vitamin K, Vitamin C, and various antioxidants like polyphenols and flavonoids, all while being low in calories and fat.
How many calories and carbs are in ladies finger?
Per 100g, ladies finger contains approximately 27.49 calories and 3.62g of carbohydrates. This makes it a low-calorie and relatively low-carb vegetable, suitable for various dietary plans.
Is ladies finger good for weight loss?
Yes, ladies finger can be beneficial for weight loss. Its high dietary fiber content helps you feel full longer, reducing overall calorie intake. Being low in calories and fat also makes it an excellent choice for a weight-conscious diet.
Can diabetics eat ladies finger?
Yes, ladies finger is generally considered good for diabetics. Its high fiber content helps slow down the absorption of sugar in the digestive tract, which can help stabilize blood glucose levels. The mucilage may also have a positive impact on blood sugar.
Is ladies finger vegan and gluten-free?
Yes, as a natural vegetable, ladies finger is inherently vegan and gluten-free. It's a suitable ingredient for individuals following plant-based diets or those with gluten sensitivities.
How can I cook ladies finger to minimize its sliminess?
To reduce sliminess, ensure ladies finger is completely dry before cooking. Cook it quickly over high heat, such as stir-frying or roasting. Adding an acidic ingredient like lemon juice, vinegar, or tomatoes during cooking can also help cut down on the mucilage.
What does ladies finger taste like?
Ladies finger has a mild, slightly grassy or earthy flavor. Some describe it as similar to green beans or eggplant, with a unique, somewhat sticky or mucilaginous texture when cooked, which can be minimized with proper preparation.
How should I store fresh ladies finger?
Store fresh, unwashed ladies finger in a paper bag or loosely wrapped in a plastic bag in the refrigerator's crisper drawer. It's best consumed within 3-5 days, as it can quickly develop dark spots and become soft.
Can ladies finger be eaten raw?
Yes, ladies finger can be eaten raw. When raw, it has a crisp texture and a slightly more pronounced mucilaginous quality. It can be thinly sliced and added to salads or used as a crunchy garnish.
