Okra is rich in magnesium, folate, fiber, antioxidants, and vitamins C, K1, and A. It may help support a healthy pregnancy, heart, and blood sugar and may even have anticancer properties.

Okra is a flowering plant known for its edible seed pods. It’s cultivated in warm and tropical climates, such as Africa and South Asia.

Sometimes referred to as “lady’s finger,” okra comes in two colors—red and green. Both varieties taste the same, and the red one turns green when cooked.

Biologically classified as a fruit, okra is generally utilized like a vegetable in cooking. It’s frequently used in Southern American cuisine and a popular addition to gumbo. But it can have a slimy texture, which some people find unappealing.

Though not one of the most common foods, okra is packed with nutrition.

Here are 7 nutrition and health benefits of okra.

Rich in nutrients

Okra has an impressive nutrient profile.

One cup (100 grams) of raw okra contains:

  • Calories: 33
  • Carbs: 7 grams (g)
  • Protein: 2 g
  • Fat: 0 g
  • Fiber: 3 g
  • Magnesium: 14% of the Daily Value (DV)
  • Folate: 15% of the DV
  • Vitamin A: 5% of the DV
  • Vitamin C: 26% of the DV
  • Vitamin K: 26% of the DV
  • Vitamin B6: 13% of the DV

Okra is an excellent source of vitamins C and K1. Vitamin C is a water-soluble nutrient that contributes to your overall immune function, while vitamin K1 is a fat-soluble vitamin that’s known for its role in blood clotting.

Additionally, okra is low in calories and carbs and contains some protein and fiber. Many fruits and vegetables lack protein, which makes okra somewhat unique.

Eating enough protein is associated with benefits for weight management, blood sugar regulation, bone structure, and muscle mass.

Okra packs many antioxidants that benefit your health. Antioxidants are compounds in food that fend off damage from harmful molecules called free radicals

The main antioxidants in okra are polyphenols, including flavonoids and isoquercetin, as well as vitamins A and C

Research shows that eating a diet high in polyphenols may improveTrusted Source heart health by lowering your risk of blood clots and oxidative damage.

Polyphenols may also benefit brain health due to their unique ability to enter your brain and protect against inflammation

These defense mechanisms may help protect your brain from symptoms of aging and improve cognition, learning, and memory.

May lower heart disease risk

High cholesterol levels are associated with a greater risk of heart disease. Okra contains a thick gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body.

Another possible heart benefit of okra is its polyphenol content, which may help preventTrusted Source heart disease and stroke.

A 2024 study with over 9,000 participants followed for over 4 years found that participants who ate a diet rich in polyphenols had lower inflammatory markers associated with heart disease.

May have anticancer properties

Okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells.

Older test-tube studiesTrusted Source in breast cancer cells found that the lectin in okra may prevent cancer cell growth by up to 63%. Another test-tube studyTrusted Source in metastatic mouse melanoma cells discovered that okra extract caused cancer cell death.

However, these studies were performed in test tubes with concentrated and extracted components of okra. More human research is needed before any conclusions can be drawn.

May lower blood sugar

Maintaining healthy blood sugar levels is very important for your overall health. Consistently high blood sugar can lead to prediabetes and type 2 diabetes. Research suggests okra may have beneficial effects on glycemic control in people with prediabetes and type 2 diabetes.

Beneficial to eat during pregnancy

Folate (vitamin B9) is an important nutrient for individuals during pregnancy. It helps lower the riskTrusted Source of conditions that affect the brain and spine of a developing fetus.

It’s recommended that all women of childbearing age consume 400 mcg of folate every day. Public health campaigns to educate women of childbearing age have been successful at lowering rates of the congenital conditions of the brain and spine; however, many people still don’t consume enough folic acid to prevent these conditions in their fetuses.

Okra is a good source of folate, with 1 cup (100 grams) providing 15% of a woman’s daily needs for this nutrient.

Easy to add to your diet

Though okra may not be a staple in your kitchen, it’s quite easy to cook.

When purchasing okra, look for smooth and tender green pods without brown spots or dried ends. Store them in the fridge for up to four days before cooking.

Usually, okra is used in soups and stews like gumbo. It contains mucilage, a thick substance that becomes gummy when heated. To avoid slimy okra, follow these simple cooking techniques:

  • Cook okra at high heat.
  • Avoid crowding your pan or skillet, as this will reduce
    the heat and cause sliminess.
  • Pickling okra may reduce the slime factor.
  • Cooking it in an acid-like tomato sauce reduces the
    gumminess.
  • Simply slice and roast okra in your oven.
  • Grill it until it’s slightly charred.

The bottom line

Okra is a nutritious food with many health benefits. It’s rich in magnesium, folate, fiber, antioxidants, and vitamins C, K1, and A.

Okra may benefit pregnant people, heart health, and blood sugar regulation. It may even have anticancer properties. Cooking okra can be simple. Add it to your grocery list to try a new ingredient with powerful health effects.