Every 100 kcal of okra brings 8.5 g of protein. On that measure it ranks 23rd of the 105 vegetables in this database and 283rd of all 796 foods on the site. Measured by weight instead, its 1.87 g per 100 g ranks 53rd in its group.
Protein accounts for roughly 34% of the calories in okra, making it moderately protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
USDA lists 0.21 g of fat per 100 g of okra, too little for a protein-to-fat ratio to mean much.
Set against artichoke, another vegetable entry in the database, a serving carries about 0.5 g less protein (artichoke has 3.5 g per 1 medium).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 160 g, and it covers about 6% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of okra
Protein and calories in Okra for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
1.87 g
22 kcal
1 cup sliced cooked (serving used here)
160 g
3 g
35 kcal
0.5 cup slices
80 g
1.5 g
18 kcal
8 pods (3" long)
85 g
1.6 g
19 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in okra
The nine essential amino acids in Okra, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.098 g
0.16 g
52
lysine
0.075 g
0.12 g
40
valine
0.085 g
0.14 g
45
isoleucine
0.065 g
0.1 g
35
threonine
0.061 g
0.1 g
33
phenylalanine
0.061 g
0.1 g
33
methionine
0.02 g
0.03 g
11
histidine
0.029 g
0.05 g
16
tryptophan
0.016 g
0.03 g
9
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
1.87 g. The 1 cup sliced cooked serving used on this page weighs 160 g and so carries 3 g.
How much protein do you get per 100 calories of okra?
8.5 g. That figure divides its 1.87 g of protein per 100 g by its 22 kcal per 100 g, so it does not depend on serving size.
Is the protein in okra complete?
No. On its own, the protein in okra is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of okra?
About 6%. One 1 cup sliced cooked serving has 3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #169261 (Okra, cooked, boiled, drained, without salt), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.