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Is Okra Keto Friendly?

Are you following the ketogenic diet and constantly on the lookout for low-carb options? If so, let's take a moment to shine the spotlight on a vegetable that might just become your new keto-friendly obsession – okra! These slender, green pods have a unique texture and flavor that can add an exciting twist to your meals while keeping you firmly within your low-carb lifestyle.

Is Okra Keto Friendly

Keto, short for ketogenic, is a dietary approach that emphasizes minimal carbohydrate intake and encourages the consumption of healthy fats. By doing so, the body enters a state of ketosis, where it becomes a fat-burning machine. But the question remains: Is okra keto?

In this article, we'll delve into the world of okra and its nutritional profile to answer the question: “Is okra keto”. So, get ready to discover whether or not this green vegetable can align with your ketogenic lifestyle.

What is Okra?

Okra, scientifically known as Abelmoschus esculentus, is a flowering plant widely cultivated in tropical and subtropical regions. It is also commonly referred to as “lady's finger” due to its long, slender, and finger-like appearance. Common names of okra vary depending on the region and local dialects. Some other common names for okra include Bhindi, Gumbo and Gumbo-limbo.

Okra is typically grown as an annual plant, reaching a height of 2 to 3 meters. The plant produces attractive yellow flowers, which eventually develop into the green pods that are harvested for consumption. Okra pods are usually harvested when they are young and tender, as older pods can become tough and fibrous.

The edible part of the plant is the green, pod-shaped fruit, which is often used in cooking and has a mild, somewhat grassy flavor. It is used in various cuisines around the world in stews, soups, and curries, where it acts as a natural thickener due to its mucilaginous texture. Okra can be stir-fried, grilled, roasted, or pickled, and it can also be used in salads or served as a side dish.

So, okra is a nutritious and versatile vegetable that provides several health benefits. Its mucilaginous texture and mild flavor make it a popular ingredient in many dishes, especially in cuisines from tropical and subtropical regions. Let’s see if you can add it into your keto diet!

Is Okra Keto Friendly?

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. Its main aim is to induce a state of ketosis in the body, where it burns fat for fuel instead of carbohydrates. To achieve and maintain ketosis, it's essential to limit the consumption of carbohydrates, particularly sugars and starches.

Keto Friendly Okra

Okra fits well into a keto diet because it contains only a small amount of net carbs. Net carbs are calculated by subtracting fiber content from the total carbohydrates, as fiber is not fully digested and doesn't significantly impact blood sugar levels. Okra has around 7 grams of total carbohydrates per 100 grams, and out of those, approximately 3.2 grams are fiber. Therefore, it provides only about 3.8 grams of net carbs per 100 grams.

Including okra in your keto meal plan can provide essential nutrients such as vitamins (Vitamin C, Vitamin K), minerals (magnesium, potassium), and dietary fiber. Additionally, okra is known for its potential health benefits, like supporting digestion and gut health due to its high fiber content.

So, the answer to “Is Okra keto?” is YES. It is a keto-friendly vegetable due to its low net carb content. However, it's always essential to keep track of your overall carbohydrate intake throughout the day to ensure you stay within your desired carb limit and maintain ketosis.

Nutritional Profile: Okra

Okra is considered a nutritious vegetable and is a good source of various vitamins, minerals, and dietary fiber.

Here is the approximate nutritional profile of 100 grams of raw okra: [Source: USDA]

  • Calories: 33 kcal
  • Carbohydrates: 7.45 g
  • Protein: 2.0 g
  • Fat: 0.1 g
  • Dietary Fiber: 3.2 g
  • Vitamin C: 23 mg (about 25% of the recommended daily intake)
  • Vitamin K: 53 mcg (around 44% of the recommended daily intake)
  • Vitamin A: 375 IU (approximately 12% of the recommended daily intake)
  • Folate (Vitamin B9): 88 mcg (around 22% of the recommended daily intake)
  • Magnesium: 57 mg (about 14% of the recommended daily intake)
  • Potassium: 299 mg (around 6% of the recommended daily intake)
  • Calcium: 81 mg (about 8% of the recommended daily intake)

So, you can clearly see that the nutritional content of okra offers various health benefits. For instance:

  • Dietary fiber: Okra is a good source of dietary fiber, which aids in digestion and helps maintain bowel regularity.
  • Antioxidants: As a potent antioxidant, vitamin C helps protect the body against harmful free radicals and boosts the immune system.
  • Overall Health: The vitamins are essential for blood clotting and bone health. The vitamin A in Okra is also beneficial for eye health and supports the immune system.
  • Folate (Vitamin B9): Important for cell division and the synthesis of DNA.
  • Improves bodily functions: The Magnesium and Potassium contribute to heart health, muscle function, and nerve function.

Incorporating Okra Into Keto Diet

You can use this okra in various ways to add it to your keto meals. Here are some ideas on how to enjoy okra while keeping your carb intake in check:

  • Roasted Okra: Toss fresh okra with olive oil, salt, and pepper. Roast in the oven at 400°F (200°C) until crispy and slightly browned. This makes for a delicious and crunchy keto-friendly snack.
  • Grilled Okra: Skewer whole or sliced okra, brush with olive oil, sprinkle some spices, and grill until tender. This method imparts a smoky flavor to the okra, making it a great side dish for your grilled meats.
  • Okra Stir-Fry: Incorporate sliced okra into your favorite stir-fry recipe with low-carb vegetables and proteins such as chicken, beef, or tofu. Use keto-friendly sauces like soy sauce or coconut aminos.
  • Okra and Seafood Gumbo: Prepare a keto-friendly gumbo using okra, shrimp, crab, and/or other low-carb seafood. Skip the traditional roux and use alternative thickeners like xanthan gum or coconut flour.
  • Okra Chips: Slice okra thinly, coat with olive oil, and bake until crispy to make okra chips. They are a delightful alternative to high-carb potato chips.
  • Okra Soups: Make keto-friendly soups, incorporating sliced or chopped okra along with other low-carb vegetables and your choice of protein. Avoid adding high-carb ingredients like potatoes or grains.
  • Okra Sauté: Sauté okra with garlic and spices in olive oil or butter. You can pair this flavorful dish with grilled or pan-fried meats.
  • Pickled Okra: Prepare pickled okra using vinegar, water, salt, and keto-friendly spices. It can be a tasty and crunchy keto-friendly snack.
  • Okra Salad: Chop okra and mix it with other keto-friendly vegetables like cucumber, bell pepper, and cherry tomatoes. Dress the salad with olive oil and lemon juice for a refreshing side dish.
Okra Keto

Note: Remember to account for the net carbs in your overall daily carb allowance while enjoying these okra dishes. Okra can be a healthy and satisfying addition to your keto diet, providing essential nutrients and fiber while keeping your carbohydrate intake in check.

Keto-Friendly Okra Recipe | Garlic Parmesan Roasted Okra


  • 11-poundfresh Okra, washed and trimmed
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Fresh parsley, chopped (for garnish)


  1. Preheat your oven to 425°F (220°C).
  2. In a large mixing bowl, toss the trimmed okra with olive oil and minced garlic until evenly coated.
  3. In a separate bowl, combine the grated Parmesan cheese, paprika, salt, and black pepper.
  4. Sprinkle the cheese mixture over the okra and toss until the okra is well coated with the cheese and spice mixture.
  5. Spread the seasoned okra out on a baking sheet in a single layer.
  6. Roast the okra in the preheated oven for 15-20 minutes or until it becomes crispy and lightly browned.
  7. Once roasted, remove the okra from the oven and transfer it to a serving dish.
  8. Garnish with chopped fresh parsley for some added color and flavor.

That’s it! Enjoy your delicious and keto-friendly Garlic Parmesan Roasted Okra as a side dish or a tasty snack.

Remember, always adjust the serving size and ingredients to fit your specific dietary needs and preferences. Enjoy your healthy and low-carb culinary creation!

Keto Okra Curry

Wrapping Up

Is Okra Keto?” And the answer is a resounding YES! Okra is a keto-friendly delight that can add a delightful twist to your low-carb adventures. Not only is okra low in net carbs, but it also boasts an impressive array of nutrients, making it a nutritional superstar in the keto world. From fiber to vitamins and minerals, this green gem has it all.

So, next time you're in the mood for something crispy, slimy (in a good way), and utterly delicious, reach for okra with confidence. Whether you're frying it up in a tasty keto-friendly batter or adding it to a hearty gumbo, this vegetable is sure to keep your carb count in check.

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