Is Okra Keto?

Other Vegetable
Okra sticker illustration
KETO VERDICTYES

Okra is keto-friendly with ~4.3g net carbs per 100g serving. This Southern staple is rich in fiber, low in calories, and packed with nutrients, making it an excellent addition to keto meals when prepared without breading.

Okra is keto-friendly with ~4.3g net carbs per 100g serving. This Southern staple is rich in fiber, low in calories, and packed with nutrients, making it an excellent addition to keto meals when prepared without breading.

  • Net carbs (100g)4.3g
  • Protein (100g)1.9g
  • Fat (100g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
4.3g
Total Carbs
7.5g
Fiber
3.5g
Protein
1.9g
Fat
0.2g
Calories
33

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low net carbs: Only ~4.3g per 100g fits comfortably in keto macros
  • High fiber content: Over 3g fiber supports digestion and satiety
  • Low calorie density: Great for volume eating without exceeding limits
  • Nutrient-dense: Packed with vitamins and minerals for minimal carbs
  • Versatile preparation: Can be roasted, grilled, or sautéed without breading

HEALTH BENEFITS

  • Excellent source of vitamin C for immune function
  • Rich in folate important for cell growth and metabolism
  • Contains vitamin K for blood clotting and bone health
  • High in antioxidants that may reduce oxidative stress
  • Mucilage content may support digestive health
  • May help regulate blood sugar levels

PREPARATION SUGGESTIONS

ROASTED

Toss with olive oil, salt, and cayenne pepper. Roast at 425°F for 20 minutes until crispy and the slime is gone. Minimal slime when roasted.

GRILLED

Thread whole okra pods on skewers, brush with oil and seasonings. Grill for 3-4 minutes per side for charred, tender pods.

SAUTÉED

Slice and cook in bacon fat with onions over high heat. Quick cooking prevents excessive slime and develops great flavor.

GUMBO

Use as a thickener in keto gumbo with sausage, chicken, and spices. The mucilage adds body to the dish naturally.

PICKLED

Pickle whole pods in vinegar brine with garlic and spices. Makes a tangy, crunchy low-carb snack or garnish.

STIR-FRIED

Cut into rounds and stir-fry with garlic, ginger, and soy sauce. High heat cooking minimizes sliminess.

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