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Portions and preparation · USDA nutrition

Okra calories per cup: 54–97 across all 4 named USDA examples

Across all 4 named USDA examples, a cup contains 54–97 calories. Their listed weights span 160–190 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 83 g

49calories

Okra, fresh, cooked, fat added

Protein
1.7 g
Carbs
6.4 g
Fat
2.4 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2709947 Full nutrition profile →

Compare all 4 food records, nutrition tables and USDA sources

The 4 exact records in this guide report 27–49 calories in the records' own listed source servings and 29–59 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Okra, begin by separating “Okra, fresh, cooked, fat added” from “Okra, frozen, cooked, no added fat.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing all 4 linked records.

Equal-weight view

How okra records compare at 100 grams

All 4 cited records are shown at the same 100-gram weight. The source servings may differ.

  1. Okra, frozen, cooked, no added fat 29 kcal
    29 kcal
  2. Okra, fresh, cooked, no added fat 35 kcal
    35 kcal
  3. Okra, frozen, cooked, fat added 51 kcal
    51 kcal
  4. Okra, fresh, cooked, fat added 59 kcal
    59 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 4 named USDA records in view: 4 direct matches. All sit within “Other vegetables and combinations.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 4 records together under the exact grouping key “okra.” That rule determines membership before any nutrition result is read.

For Okra, this page can compare 4 named records from FDC 2709947 through FDC 2709945. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

80–95 g before composition

The largest source amount is 1.2× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

30 kcal separates the fixed-weight endpoints

The lower endpoint is “frozen, cooked, no added fat”; the higher is “fresh, cooked, fat added.” This isolates density, not ingredient causation.

Discriminator

1.4 g fiber gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “frozen, cooked, fat added” (2.0 g) and “fresh, cooked, no added fat” (3.4 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every okra.

Important: “Lower” begins with Okra, frozen, cooked, no added fat; “higher” ends with Okra, fresh, cooked, fat added, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every okra meal.

Full comparison

Compare every selected FNDDS record

For Okra, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Okra nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Okra, fresh, cooked, fat added Direct name match 83 gUSDA reference amount 49 kcal 59 1.7 g 2.7 g 114 mg FDC 2709947 ↗
Okra, fresh, cooked, no added fat Direct name match 80 gUSDA reference amount 28 kcal 35 1.7 g 2.7 g 106 mg FDC 2709944 ↗
Okra, frozen, cooked, fat added Direct name match 95 gUSDA reference amount 48 kcal 51 1.5 g 1.9 g 118 mg FDC 2709948 ↗
Okra, frozen, cooked, no added fat Direct name match 93 gUSDA reference amount 27 kcal 29 1.5 g 2 g 111 mg FDC 2709945 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 80 to 95 grams—a 15-gram gap before composition enters the comparison. Their own source servings run from 27 calories for “frozen, cooked, no added fat” to 49 for “fresh, cooked, fat added.” At a fixed 100 grams, “frozen, cooked, no added fat” is 29 calories and “fresh, cooked, fat added” is 59—a fixed-weight separation of 30 calories. For Okra, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “fresh, cooked, fat added”, “fresh, cooked, no added fat”, “frozen, cooked, fat added”, and “frozen, cooked, no added fat”. Across the source formulations, the shared backbone includes salt, table; differentiating rows include oil or table fat, nfs, okra, frozen, cooked, boiled, drained, without salt, and okra, raw. On this Okra page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Okra” cannot resolve the differences between Okra, fresh, cooked, fat added and Okra, frozen, cooked, no added fat. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 80–95 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “fresh, cooked, fat added”, “fresh, cooked, no added fat”, “frozen, cooked, fat added”, and “frozen, cooked, no added fat”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    Shared source rows include salt, table; rows that vary across the set include oil or table fat, nfs, okra, frozen, cooked, boiled, drained, without salt, and okra, raw. Presence is inspectable evidence, not proof of nutrient causation.

  4. 04

    The unresolved plate

    Even “Okra, fresh, cooked, fat added” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Okra unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that okra is the right meal family. Then resolve the phrases that actually separate this set—“fresh, cooked, fat added”, “fresh, cooked, no added fat”, “frozen, cooked, fat added”, and “frozen, cooked, no added fat”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Okra source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 4 exact records behind Okra source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Okra, fresh, cooked, fat added is higher in total fat per 100 g

Okra, fresh, cooked, fat added reports 2.9 g versus 0.2 g for Okra, fresh, cooked, no added fat: a 2.7 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Okra, fresh, cooked, no added fat is denser; Okra, fresh, cooked, fat added is higher in its source amount

Okra, fresh, cooked, no added fat reports 2.1 g per 100 g and 1.7 g in USDA source amount (80 g). Okra, fresh, cooked, fat added reports a lower 2 g per 100 g but a higher 1.7 g in USDA source amount (83 g).

Choose the record before reading the number

Okra, fresh, cooked, fat added and Okra, frozen, cooked, no added fat are not interchangeable

The page keeps both records at the same 100 g denominator and makes Added-fat wording (added fat versus no added fat) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Okra source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Okra, fresh, cooked, fat added vs Okra, frozen, cooked, no added fat

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: added fat versus no added fat; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Okra, fresh, cooked, no added fat vs Okra, frozen, cooked, fat added

Both records appear in this page’s evidence set. The explicit record-description contrast is Added-fat wording: no added fat versus added fat; it is a selection cue, not evidence of cause.

Follow this evidence path A formulation detail that separates records Oil or table fat, NFS

USDA input 81200100 appears in 2 of 4 context records; its summed listed input weight spans 3–3 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Okra, frozen, cooked, boiled, drained, without salt

USDA input 11281 appears in 2 of 4 context records; its summed listed input weight spans 100–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path 4 context records in this source topic Other vegetables and combinations

Okra, fresh, cooked, fat added and Okra, fresh, cooked, no added fat belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path Put the observed spread in corpus context Calories: density and serving context

In this page’s records, calories runs from 29 kcal in Okra, frozen, cooked, no added fat to 59 kcal in Okra, fresh, cooked, fat added, all per 100 g.

Follow this evidence path Put the observed spread in corpus context Potassium: density and serving context

In this page’s records, potassium runs from 178 mg in Okra, frozen, cooked, fat added to 321 mg in Okra, fresh, cooked, no added fat, all per 100 g.

Follow this evidence path