When is Okra in Season?
- Summer
- Fall
Okra is a finger-shaped, green fuzzy pod that has a mild taste similar to an eggplant. Choose okra that are bright green and firm and not dried out. Store in a plastic bag in the refrigerator for 2-3 days. Wash with cold water before cooking. Add okra to soups, stews, and stir-fries.
Fun fact: Prevent okra from becoming slimy by adding other acidic ingredients (like tomatoes or vinegar) while cooking.
Learning / Teaching Resources
- Discover Foods: Okra. SNAP-Ed. EatFresh.
- Okra Lesson Plan for Schools and Adults (PDF, 19.8 MB). SNAP-Ed. South Dakota State University Extension.
Additional Resources
- Okra Nutrition, Selection, Storage and Recipes. Foundation for Fresh Produce. Have a Plant®
- Kentucky Okra. University of Kentucky Cooperative Extension Service.
- Produce Spotlight: Okra. The Oklahoma Nutrition Information and Education (ONIE) Project
- Food of the Month: Okra (PDF, 679 KB). North Carolina Cooperative Extension.
Recipes
What's on the Menu?
Additional Recipes
- Lite Fried Okra. USDA. MyPlate Kitchen. SNAP Recipes.
- Beef and Okra Strew. SNAP-Ed. EatFresh.
- Vegetable Gumbo Soup with Brown Rice. SNAP-Ed. FoodTalk.
- MyPlate Kitchen Recipes with Okra. USDA. MyPlate Kitchen. SNAP Recipes.
- CalFresh Recipes with Okra. SNAP-Ed. EatFresh.
Nutrition Information
Serving Size: 1 cup okra ( 100g)
| Nutrient | Amount |
|---|---|
| Total Calories | 33 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 3 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 2 g |
| Minerals | |
| Calcium | 6 mg |
| Potassium | 6 mg |
| Sodium | 7 mg |
| Iron | 3 mg |
| Vitamins | |
| Vitamin A | 4 mcg RAE |
| Vitamin C | 26 mg |
| Vitamin D | 0 mcg |
|
N/A - data is not available Note: only nutrients that are available will show on this display |
|
