Energy
lower quarter29 kcalthis record per 100 g
- Corpus median
- 45 kcal
- Middle 50%
- 31–62 kcal
Based on 122 records reporting energy.
Vegetablesmoderate variability
Okra, frozen, cooked, no added fat calories: 27 per 93 g
This exact USDA record reports 27 calories for 93 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 93 g
- Calories
- 27 kcal
- Protein
- 1.5 g
- Carbohydrate
- 5.9 g
- Total fat
- 0.2 g
- Fiber
- 2 g
- Sodium
- 111 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 93 g
27calories
Okra, frozen, cooked, no added fat
- Protein
- 1.5 g
- Carbs
- 5.9 g
- Fat
- 0.2 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 27 calories for USDA reference amount at 93 grams. On a fixed-weight basis, the same record contains 29 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 1.5 g protein, 2 g fiber, and 111 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is okra, frozen, cooked, boiled, drained, without salt, representing 99.7% of the record’s listed input weight. The record contains 2 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 1–54 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709945: “Okra, frozen, cooked, no added fat.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709945, each row multiplies the published per-100-gram values by its stated weight. “1 piece” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 pieceUSDA-listed household measure | 5 g | 1 kcal | 0.1 g | 0.1 g | 6 mg |
| USDA reference amountExact record reference weight | 93 g | 27 kcal | 1.5 g | 2 g | 111 mg |
| 1 cupUSDA-listed household measure | 185 g | 54 kcal | 3 g | 3.9 g | 220 mg |
02 · Fixed-weight context
Where 100 grams sits inside Other vegetables and combinations
The comparison set contains 122 exact records in the Other vegetables and combinations USDA category. Here, “lower quarter” describes FDC 2709945’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half1.6 gthis record per 100 g
- Corpus median
- 1.9 g
- Middle 50%
- 1.2–2.8 g
Based on 122 records reporting protein.
Dietary fiber
middle half2.1 gthis record per 100 g
- Corpus median
- 2.3 g
- Middle 50%
- 1.7–3.1 g
Based on 122 records reporting dietary fiber.
Sodium
middle half119 mgthis record per 100 g
- Corpus median
- 135 mg
- Middle 50%
- 102–165 mg
Based on 122 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709945’s 93 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin C; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin C9 mg
≈ 10% DV. This does not cross the FDA’s 20% ‘high’ guide.
Magnesium37 mg
≈ 9% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium111 mg
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.1 g
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Okra, frozen, cooked, no added fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709948 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 piece to 1 cup
USDA assigns those measures 5 g and 185 g. At this record’s fixed composition, scaled energy moves from 1 kcal to 54 kcal.
- 02
Record choice: compare with FDC 2709948
At an equal 100 g, this record has 2.5 g less total fat than “Okra, frozen, cooked, fat added.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Okra, frozen, cooked, boiled, drained, without salt
The source formulation has 2 input rows; Okra, frozen, cooked, boiled, drained, without salt supplies 99.7% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “frozen; cooked; no added fat” fits. Inspect FDC 2709948 when “frozen; cooked; fat added” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Okra, frozen, cooked, no added fat
- Exact source wording
- “Okra, frozen, cooked, no added fat”
- Source identity
- USDA FDC 2709945 · FNDDS 75220012
- Named qualifiers
- frozen · cooked · no added fat
Inspect this alternative when its fields fit better
Okra, frozen, cooked, fat added
- Exact source wording
- “Okra, frozen, cooked, fat added”
- Source identity
- USDA FDC 2709948 · FNDDS 75220022
- Named qualifiers
- frozen · cooked · fat added
- Source inputs unique in this pair
- Oil or table fat, NFS
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “frozen”, “cooked”, and “no added fat”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordOkra, frozen, cooked, no added fat | 93 g27 kcal | 29 kcal | 1.6 g | 0.2 g | 2.1 g | 119 mg |
| Okra, frozen, cooked, fat added | 95 g48 kcal | 51 kcal | 1.6 g | 2.8 g | 2 g | 124 mg |
| Okra, fresh, cooked, no added fat | 80 g28 kcal | 35 kcal | 2.1 g | 0.2 g | 3.4 g | 132 mg |
| Cauliflower, frozen, cooked, no added fat | 93 g18 kcal | 19 kcal | 1.6 g | 0.2 g | 2.7 g | 134 mg |
| Asparagus, frozen, cooked, no added fat | 90 g16 kcal | 18 kcal | 2.9 g | 0.4 g | 1.6 g | 119 mg |
| Snowpeas, frozen, cooked, no added fat | 80 g42 kcal | 52 kcal | 3.5 g | 0.4 g | 3.1 g | 121 mg |
| Okra, fresh, cooked, fat added | 83 g49 kcal | 59 kcal | 2 g | 2.9 g | 3.3 g | 137 mg |
How to compare FDC 2709945: its source amount is 93 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709945, the 2 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 piece
1 kcal
5 g
1 cup
54 kcal
185 g
At a glance
Nutrient signals in the source amount
For FDC 2709945, Vitamin C is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin C
8.9 mg≈ 10% Daily ValueMagnesium
37.2 mg≈ 9% Daily ValueDietary fiber
2 g≈ 7% Daily ValueThe percentages above apply to FDC 2709945’s 93 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 93 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 27 kcal 29 kcal | Not established Not established |
| Protein | 1.5 g 1.6 g | Not shown Not shown |
| Carbohydrate | 5.9 g 6.4 g | 2% 2% |
| Total fat | 0.2 g 0.2 g | 0% 0% |
| Dietary fiber | 2 g 2.1 g | 7% 8% |
| Sugars | 2.7 g 2.9 g | Not established Not established |
| Sodium | 110.7 mg 119 mg | 5% 5% |
| Saturated fat | 0.1 g 0.1 g | 0% 0% |
| Monounsaturated Fat | 0 g 0 g | Not established Not established |
| Polyunsaturated Fat | 0.1 g 0.1 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 170.2 mg 183 mg | 4% 4% |
| Calcium | 68.8 mg 74 mg | 5% 6% |
| Iron | 0.5 mg 0.5 mg | 3% 3% |
| Magnesium | 37.2 mg 40 mg | 9% 10% |
| Vitamin C | 8.9 mg 9.6 mg | 10% 11% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 14 µg 15 µg | 2% 2% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 84.4 g 90.8 g | Not established Not established |
For FDC 2709945, approximate percentages divide the displayed 93 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709945 to 2 source inputs totaling 100.3 g in its standardized formulation. Publishing that exact provenance makes “Okra, frozen, cooked, no added fat” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Okra, frozen, cooked, boiled, drained, without salt, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100.3 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Okra, frozen, cooked, boiled, drained, without saltUSDA ingredient 11281 · encyclopedia page available | 100 GM | 100 g | 99.7% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.3 GM | 0.3 g | 0.3% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709945, the close-record rule searches the USDA “Other vegetables and combinations” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Okra, frozen, cooked, no added fat
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709945
- FNDDS code
- 75220012
Closest inspectable record
Okra, frozen, cooked, fat added
- USDA category
- Other vegetables and combinations
- FDC ID
- 2709948
- FNDDS code
- 75220022
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 29 kcal | 51 kcal | −22 kcal |
| Protein | 1.6 g | 1.6 g | +0 g |
| Carbohydrate | 6.4 g | 6.2 g | +0.2 g |
| Total fat | 0.2 g | 2.8 g | −2.5 g |
| Dietary fiber | 2.1 g | 2 g | +0.1 g |
| Sodium | 119 mg | 124 mg | −5 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 22 less calories and 2.5 g less total fat than “Okra, frozen, cooked, fat added.”
Only the comparison record lists Oil or table fat, NFS. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
2 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Okra, frozen, cooked, boiled, drained, without salt; Salt, table.
Listed only in the comparison: Oil or table fat, NFS.
Portion evidence
The listed portion sets differ
This record’s reference amount is 93 g; a familiar listed measure is 1 cup (185 g).
The comparison record’s reference amount is 95 g; a familiar listed measure is 1 cup (190 g).
Use the 100-gram row to compare FDC 2709945 with FDC 2709948 at equal mass; use their 93 g and 95 g source amounts only for portion matching.
Evidence boundary: FDC 2709945 versus FDC 2709948 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full other vegetables and combinations source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2709945 appears in 1 pair page that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Okra, frozen, cooked, no added fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2709945 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Okra, frozen, cooked, no added fat,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709945 comes from FoodData Central Survey Foods (FNDDS). Its 29 kcal per 100 g becomes 27 kcal at 93 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709945
FNDDS food code: 75220012
The scaling for FDC 2709945 can be exact while the match to “Okra, frozen, cooked, no added fat” is wrong. That is why this profile keeps its 93 g weight, 2-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.