Okra, Raw

Pregnancy nutrients in 100 g

100 g gives about 27% of daily vitamin C, 11% of daily vitamin B-6 and 10% of daily potassium needed in pregnancy.

  1. Vitamin C 23 mg
  2. Vitamin B-6 0.21 mg
  3. Potassium 299 mg
  4. Folate (DFE) 60 mcg
  5. Calcium 82 mg
  6. Zinc 0.58 mg
  7. Riboflavin 0.06 mg
  8. Protein 1.93 g
  9. Choline 12.3 mg
  10. Iron 0.62 mg
  11. DHA 0 g
  12. Vitamin B-12 0 mcg
  13. Vitamin D 0 IU
Show full nutrient table
Nutrients per 100 grams
NutrientIn 100 gDaily reference
Calcium82 mg1000 mg
Choline12.3 mg450 mg
DHA0 g0.3 g
Folate (DFE)60 mcg600 mcg
Iron0.62 mg27 mg
Potassium299 mg2900 mg
Protein1.93 g70 g
Riboflavin0.06 mg1.4 mg
Vitamin B-120 mcg2.6 mcg
Vitamin B-60.21 mg1.9 mg
Vitamin C23 mg85 mg
Vitamin D0 IU600 IU
Zinc0.58 mg11 mg

Pregnancy guidance

Safe with precautions

Raw okra is safe to eat during pregnancy when washed meticulously. It provides dietary folate, vitamin K, and soluble fiber with virtually no fat. CDC produce safety rules emphasize scrubbing the pods gently under running water to dislodge fuzz, dirt, and potential soil microbes. Slice crisp raw young pods thinly into fresh salads or enjoy with a pasteurized dipping sauce.

Sources: CDC · FDA

How to read this

During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Okra, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.

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