Calories in Bhindi (Okra): Nutrition, Portions, and Diet Tips
Calories in Bhindi (Okra): Nutrition, Portions, and Diet Tips
One hundred grams of cooked Bhindi (Okra) contains 22.0 kcal, and the serving used on this page, 1 cup cooked (about 100 g), also comes to 22.0 kcal. That single serving provides protein 1.9 g, carbohydrate 4.5 g, and fat 0.2 g, so bhindi is a light vegetable to add to a plate without pushing the daily calorie count too high.
Nutrition Facts for Bhindi (Okra)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Per 100 g | 22.0 | 1.9 | 4.5 | 0.2 |
| Per serving, 1 cup cooked (about 100 g) | 22.0 | 1.9 | 4.5 | 0.2 |
USDA description: Okra, cooked, boiled, drained, without salt (fdcId 169261).
Read that description carefully. These figures are for okra that is cooked, boiled, and drained without salt. They are not figures for bhindi masala, bhindi fry, or bhindi cooked in a generous amount of oil with onions and tomatoes. Fat 0.2 g in the table reflects plain boiled okra, while any oil, ghee, or butter used in your pot adds its own calories and fat on top of these numbers. The same applies to salt and spices: they change the taste of the dish more than the base figures above.
The macronutrient picture is simple. Protein 1.9 g is a small but useful contribution for a vegetable. Carbohydrate 4.5 g keeps the energy content low compared with starchy sides such as rice or potatoes. Fat 0.2 g is minimal in the plain form, which is exactly why home cooks who are watching their weight often boil or steam bhindi instead of deep frying it.
Bhindi (Okra) Portions in Pakistani Kitchens
The serving label used on this page is 1 cup cooked (about 100 g). In practical terms, that is roughly one small katori of plain cooked bhindi, the kind you might spoon beside a roti or into a bowl with dal. If you serve bhindi as the main sabzi with two or three rotis and a bowl of rice, the bhindi portion itself stays modest at 22.0 kcal, but the full meal number is decided by the bread, rice, and cooking fat.
Two habits make portion tracking easier in Pakistani kitchens. First, measure the cooked bhindi with the same cup a few times so you know what 1 cup cooked (about 100 g) looks like in your own serving bowls. Second, weigh or estimate the oil separately, because the 22.0 kcal figure covers only the vegetable itself. A sabzi that looks identical in the bowl can carry very different totals depending on how much oil was used, so keep that habit and the numbers above will stay honest.
Bhindi (Okra) Compared With Other Foods
Among the vegetables people in Pakistan eat most often, bhindi sits in the same light range. Palak (Spinach) has 23.0 kcal per 100 g, and 1 cup cooked (about 180 g): 41.4 kcal. Gobi (Cauliflower) has 23.0 kcal per 100 g, and 1 cup cooked (about 125 g): 28.8 kcal. Per 100 g the three vegetables are very close, with bhindi at 22.0 kcal, Palak (Spinach) at 23.0 kcal, and Gobi (Cauliflower) at 23.0 kcal. The bigger difference shows up in the cup figures, mainly because a cup holds about 100 g of cooked bhindi, about 180 g of cooked palak, and about 125 g of cooked gobi. If you want to compare dishes, compare them by weight first. See Palak (Spinach) and Gobi (Cauliflower) for full details.
Is Bhindi (Okra) Good for Weight Loss?
Bhindi (Okra) can fit well into a calorie controlled diet, and the portion size decides the outcome. The vegetable on its own is light at 22.0 kcal per 100 g, so it adds volume to a plate without adding much energy, which helps many people feel satisfied while keeping the day's total in range. No single food causes weight loss on its own. What matters is the whole day: how much bhindi you eat, what you cook it with, what you eat alongside it, and whether the total matches the plan you have set.
How to Eat Bhindi (Okra) Wisely
- Measure cooked bhindi as 1 cup cooked (about 100 g) at first, so you learn what that serving looks like at home before you stop measuring.
- Boil, steam, or cook with a light tadka. The values on this page come from okra cooked, boiled, drained, without salt (fdcId 169261), and frying adds oil calories that are not in the table.
- Keep an eye on the sides. Roti, rice, raita, and any fried onions decide much of the meal total, even when the bhindi portion is only 22.0 kcal.
- Log the dish honestly. Write down bhindi with protein 1.9 g, carbohydrate 4.5 g, and fat 0.2 g for the plain form, and add the cooking fat separately so your record matches what you actually ate.
Who Should Be Careful
If you are managing diabetes, are pregnant, or live with a kidney or heart condition, ask a qualified doctor before making regular changes to your diet, including how often you eat bhindi and how you cook it. This page gives general food information for everyday planning, not personal medical guidance, and your own health needs may call for a different approach.
FAQ
How many calories are in Bhindi (Okra)? Cooked Bhindi (Okra) has 22.0 kcal per 100 g. The serving used on this page, 1 cup cooked (about 100 g), also has 22.0 kcal.
Does the cooking method change Bhindi (Okra) calories? Yes. The figures here come from Okra, cooked, boiled, drained, without salt (fdcId 169261), with fat 0.2 g. Frying or cooking bhindi in more oil raises the total, so the numbers above only describe the plain cooked form.
Is Bhindi (Okra) good for weight loss? It can fit a calorie controlled diet, since it is light at 22.0 kcal per 100 g and gives protein 1.9 g, carbohydrate 4.5 g, and fat 0.2 g per serving. The portion size and the rest of the day's food decide the outcome, not any single dish.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. You can also browse all products, check more Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact our team.
Data source: USDA FoodData Central, Okra, cooked, boiled, drained, without salt, fdcId 169261. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.