Each figure is based on 1 cup (100g) of okra.
- Fiber – 2.5 grams. 10% of RDA (recommended daily value)
- Vitamin C – 16.3 milligrams. 27% RDA.
- Folate – 46 micrograms. 11% RDA.
- Vitamin A – 283 international units. 6% RDA.
- Vitamin K – 40 micrograms. 50% RDA. The vitamin K found in okra is known as vitamin K1, one of two beneficial forms. The other beneficial form is K2; K3 is synthetic and should be avoided.
- Niacin (Vitamin B3) – 0.9 mg. 4% RDA.
- Thiamin (Vitamin B1) – 0.1 mg. 9% RDA.
- Vitamin B6 – 0.2 mg. 9% RDA.
- Magnesium – 36 mg. 9% RDA.
- Manganese - 0.3 mg. 15% RDA.
- Beta carotene – 225 mcg.
- Lutein, Zeaxanthin – 516 mcg.
References:
http://truthisscary.com/2013/02/over-6-health-benefits-of-okra-plus-growing-tips/
http://www.nutrition-and-you.com/okra.html
http://www.southernliving.com/food/10-best-okra-recipes