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.
Is Okra Keto?
Other Vegetable
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
4.3gnet carbs in your portion
- Total carbs
- 7.5g
- Fiber
- 3.5g
- Protein
- 1.9g
- Fat
- 0.2g
- Calories
- 33
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 (100 g)4.3g
- Protein (100 g)1.9g
- Fat (100 g)0.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
4.3g
Total Carbs
7.5g
Fiber
3.5g
Protein
1.9g
Fat
0.2g
Calories
33
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
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.