Kale vs Okra: Calories & Nutrition Showdown



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Okra
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Okra
Serving size:
  change
one okra (20g)handful (80g)cup (100g)half cup (50g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kale vs Okra 100g Compare


per 100gKaleOkra
Calories49 33
Carbohydrates8.75 g7.5 g
Fat0.93 g0.1 g
Dietary fiber3.6 g3.8 g
Protein4.28 g2 g
Calcium150 mg81 mg
Iron1.47 mg0.8 mg
Magnessium47 mg57 mg
Phosphorus92 mg63 mg
Potassium491 mg303 mg
Sodium38 mg8 mg
Zink0.56 mg0.6 mg
Vitaminium A9990 µg375 µg
Vitaminium B1 (Thiamine)0.11 mg0.2 mg
Vitaminium B2 (riboflavin)0.13 mg0.06 mg
Vitaminium B3 (Niacin)1 mg1 mg
Vitaminium B50.091 mg0.245 mg
Vitaminium B60.271 mg0.215 mg
Vitaminium B9 (Folic acid)141 mg88 mg
Vitaminium C120 mg21.1 mg
Vitaminium K704.8 µg53 µg
Beta karoten5927 mg225 mg

Discover the Nutritional Gems: Kale and Okra

When it comes to nutritious greens, kale and okra often emerge as popular contenders. Both vegetables are celebrated for their health benefits and versatility in the kitchen. Before diving into the kale vs okra debate, it's fascinating to note that kale has been a staple in diets for centuries, known for its dense nutrient profile. On the other hand, okra, with its unique texture and flavor, is a key ingredient in dishes around the world, from Southern comfort food to Indian and African cuisines.

The Nutritional Face-Off

Understanding the nutritional nuances of kale and okra can guide you in making informed dietary choices. Here's how these greens compare in terms of calories, macronutrients, and vitamins.

  • Calories: Kale has a slightly higher calorie count at 49 per 100 grams, compared to okra's 33 calories. This difference is minimal, making both vegetables low-calorie options for anyone looking to manage their weight.
  • Carbohydrates and Fiber: Both vegetables are relatively low in carbs, with kale at 8.75g and okra at 7.5g per 100 grams. In terms of fiber, okra leads slightly with 3.8g, compared to kale's 3.6g, making both excellent for digestive health.
  • Protein: Kale offers more protein with 4.28g per 100 grams, while okra provides 2g. For those looking to increase their protein intake, kale might be the better choice.
  • Vitamins and Minerals: Kale is a powerhouse of vitamins A and K, with significantly higher amounts than okra. It also contains more calcium and iron. Okra, however, is not to be underestimated, as it boasts higher levels of magnesium and similar levels of vitamin C and B vitamins.

What Does This Mean for Your Diet?

Choosing between kale and okra depends on your nutritional goals. If you're aiming for higher protein and vitamin A and K intake, kale is your go-to. Its robust flavor and texture make it a great addition to salads, soups, and sautés. Okra, with its unique mucilaginous texture, is perfect for thickening soups and stews. Its lower calorie count and slightly higher fiber content make it ideal for weight management and digestive health.

Both kale and okra are versatile, nutrient-dense vegetables that can enrich your diet. Whether you're whipping up a hearty kale salad or a comforting bowl of gumbo featuring okra, incorporating these greens into your meals can boost your intake of essential nutrients. Ultimately, the best choice depends on your personal taste preferences and nutritional needs.

In the kale vs okra comparison, there's no clear winner. Both vegetables offer unique nutritional profiles and health benefits. Why choose when you can enjoy the best of both worlds? Embrace variety in your diet to ensure you're getting a wide range of nutrients. Happy eating!

Kale 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Okra 100g

33kcal

Calories source

  • 77% CARBS
  • 21% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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