Home / friendly / plants / vegetables / Is Okra Keto-Friendly?

Is Okra Keto-Friendly?

Okra on a kitchen counter

Is Okra Keto-Friendly? Absolutely! If you're following a keto diet and wondering how to incorporate more variety, Okra might just be the vegetable you're looking for.

Not only is it low in net carbs, but it also packs a nutritional punch with essential vitamins and minerals.

In this article, we'll provide a thorough breakdown of Okra's carbs, offer some tips for including it in your keto diet, and delve into the overall nutritional value and benefits of this versatile vegetable.


  • Yes, Okra is Keto-friendly due to its low net carb content.
  • Okra is not just low in carbs; it's also loaded with essential vitamins and minerals like vitamin K, C, and manganese.

Is Okra Keto-Friendly?

Okra is indeed keto-friendly. This vegetable boasts a net carb content of 4.25g per 100g, making it suitable for those adhering to a keto diet.

Why is it deemed keto-compatible, you might ask? The answer lies in its nutritional profile. The keto diet is all about minimizing carbs and opting for high-fat, moderate-protein foods. Okra's low net carb content makes it a perfect match.

To explain further, net carbs are calculated by subtracting fiber from total carbs. With Okra offering 4.25g of net carbs per 100g, it fits well within the daily carb limit of most keto dieters.

Can You Have Okra on a Strict Keto Diet?

Yes, okra fits well into a strict keto diet. This kind of dietary approach usually limits carb intake to less than 20g per day. With Okra having only 4.25g of net carbs per 100g serving, it can be incorporated into a strict keto meal plan without worry.

Furthermore, for those following a more relaxed low-carb diet — one where daily net carb intake ranges from 30-50g — Okra still fits comfortably within those limits. This means that Okra can be a staple in both strict keto and low-carb diets.

Carbs In Okra

Okra contains 4.25g of net carbs per 100g serving. It's important to note that this low carbohydrate content makes Okra a good choice for both keto and low-carb diets.

Additionally, Okra has a low glycemic index of 20 [source]. The glycemic index is a measure of how much a food raises blood sugar levels, with low values (55 or less) being most desirable for those watching their carbohydrate intake. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.

Okra Nutrition Facts

Okra provides a wide array of nutrients in a 100 g serving. Starting with the macronutrients, it offers 1.93 g of protein, 0.1 g of fat, 7.45 g of carbohydrates, and 3.2 g of dietary fiber.

As for the micronutrients, okra shines for its vitamin content. It contains 38 mg of vitamin C, a powerful antioxidant. Additionally, it offers a variety of B vitamins, including 0.215 mg of thiamin (B1), 0.061 mg of riboflavin (B2), and 1.58 mg of niacin (B3). Also noteworthy is the 88 μg of folate it provides.

Okra is also rich in essential minerals. For instance, it delivers 57 mg of magnesium and 92 mg of calcium, both crucial for bone health. It also provides 60 mg of phosphorus, aiding in energy production. Additionally, it supplies 250 mg of potassium, essential for heart health, and 0.215 mg of zinc, vital for immune function.

While okra's fiber content supports digestive health, its vitamin C content contributes to immune health and skin wellness. The B vitamins in okra can aid in energy production and cognitive function, while the array of minerals contribute to various areas of health, from bone strength to heart health.

Nutrient NameAmount and Unit per 100 g
Net Carbs4.25g
Total lipid (fat)0.19g
Carbohydrate, by difference7.45g
Fiber, total dietary3.2g
Total Sugars1.48g
Calcium, Ca82.0mg
Iron, Fe0.62mg
Magnesium, Mg57.0mg
Phosphorus, P61.0mg
Potassium, K299.0mg
Sodium, Na7.0mg
Zinc, Zn0.58mg
Copper, Cu0.109mg
Manganese, Mn0.788mg
Selenium, Se0.7µg
Vitamin C, total ascorbic acid23.0mg
Pantothenic acid0.245mg
Vitamin B-60.215mg
Folate, total60.0µg
Folate, food60.0µg
Folate, DFE60.0µg
Choline, total12.3mg
Vitamin A, RAE36.0µg
Carotene, beta416.0µg
Carotene, alpha27.0µg
Vitamin A, IU716.0IU
Lutein + zeaxanthin280.0µg
Vitamin E (alpha-tocopherol)0.27mg
Tocopherol, gamma0.16mg
Vitamin K (phylloquinone)31.3µg
Fatty acids, total saturated0.026g
SFA 16:00.022g
SFA 18:00.003g
Fatty acids, total monounsaturated0.017g
MUFA 18:10.016g
Fatty acids, total polyunsaturated0.027g
PUFA 18:20.026g
PUFA 18:30.001g
Aspartic acid0.145g
Glutamic acid0.271g

Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Okra on a Keto Diet

In addition to being low in carbs, Okra is rich in various vitamins, minerals, and other healthy nutrients. For instance, it's a good source of vitamin K, vitamin C, and manganese. These nutrients play essential roles in blood clotting, immune function, and metabolic processes, respectively.

Incorporating Okra into Your Keto Meal Plan

  1. Okra can be enjoyed in various ways on a keto diet. Whether it's roasted with some olive oil and your favorite spices, or added to stews and soups for an extra nutritional kick, Okra is a versatile ingredient that can add variety and nutrition to your meal plan.
  2. There are plenty of creative keto-friendly recipes that include Okra. For a simple yet delicious option, consider making a stir-fry with Okra, bell peppers, and a protein source like chicken or tofu. Or, for a more complex dish, you could make a keto gumbo featuring Okra, shrimp, and spicy Andouille sausage.
  3. While Okra is a low-carb vegetable, remember the principle of portion control. The carbs can add up if you consume Okra in large amounts, so always keep track of your serving sizes.

Keto-Compatible Alternatives for Okra

  1. Zucchini: Similar to Okra, zucchini is a versatile ingredient that can be used in various keto-friendly recipes. It's low in carbs, with just 2.11g of net carbs per 100g serving. It can be spiralized into noodles for a keto pasta dish or sliced and roasted as a side dish.
  2. Asparagus: Asparagus is another excellent low-carb vegetable, containing 1.78g of net carbs per 100g. Its unique flavor and texture make it a great addition to keto meals. You can grill it with olive oil and a sprinkle of parmesan cheese for a tasty side or incorporate it into a creamy keto-friendly soup.
  3. Bell Peppers: Although slightly higher in carbs compared to Okra and the other alternatives, bell peppers are still considered keto-friendly, with 2.9g of net carbs per 100g. They add color and crunch to salads, can be stuffed with a mix of meat and cheese for a keto-friendly main dish, or can be sliced and used in stir-fries.

Concluding Thoughts on Okra and Keto

Okra is undoubtedly a great choice for those following a keto diet. With its low net carb content of 4.25g per 100g serving, it fits well within the daily carb limits of both strict and more relaxed keto diets. Its nutritional benefits also extend beyond being keto-compatible; it's a good source of vitamin K, vitamin C, and manganese, essential nutrients for our overall health.

However, as with any food, individual nutritional needs must be considered. While Okra is generally healthy, its oxalate content might not be suitable for everyone. Always remember to balance out your diet and track your daily carb intake to ensure you're staying within your limits.

Explore our Is It Keto Knowledge Hub.

Are Vegetables Keto-Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Okra is low in net carbs making it a suitable choice for a keto diet.

Absolutely! Okra is a good source of vitamins K and C, and manganese.

You can enjoy Okra in various ways such as roasting it with olive oil and spices, adding it to soups and stews, or using it in a stir-fry or keto-friendly gumbo.

Some keto-friendly alternatives to Okra include vegetables like zucchini, asparagus, bell peppers, and spinach.