FiberKit
How much fiber is in okra?
2 gfiber in ½ cup, sliced, cooked (80 g)
That’s 7% of the Daily Value, under the 10% the FDA calls a good source. It still adds up over a day.
- Per serving
- 2 g
- Daily Value
- 7%
- Per 100 g
- 2.5 g
- In vegetables
- #33 of 73
Soluble and insoluble fiber
Soluble 0.6 g (31%)Insoluble 1.4 g (69%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other vegetables
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 | Acorn squash1 cup, cubes, baked | 1 cup, cubes, baked | 9 g | 32% | |
| 2 | Collard greens1 cup, chopped, cooked | 1 cup, chopped, cooked | 7.6 g | 27% | No split data |
| 3 |  Artichoke1 medium, cooked | 1 medium, cooked | 6.8 g | 24% | |
| 4 |  Butternut squash1 cup, cubes, baked | 1 cup, cubes, baked | 6.6 g | 24% | |
| 5 | Jicama1 cup, sliced, raw | 1 cup, sliced, raw | 5.9 g | 21% | No split data |
| 33 |  Okra½ cup, sliced, cooked | ½ cup, sliced, cooked | 2 g | 7% |
Questions
How much fiber is in okra?
Okra has 2 g of fiber in ½ cup, sliced, cooked (80 g), 7% of the Daily Value. That’s 2.5 g of fiber per 100 g.
Is okra high in fiber?
Not especially. One serving gives 7% of the Daily Value, under the 10% the FDA calls a good source.
Is the fiber in okra soluble or insoluble?
Both. A serving has 0.6 g of soluble and 1.4 g of insoluble fiber, so it’s 31% soluble.
How does okra compare with other vegetables?
It ranks #33 of 73 vegetables in FiberKit by fiber per serving. Acorn squash leads with 9 g in 1 cup, cubes, baked.
What’s a higher-fiber swap for okra?
Cooked broccoli has 5.1 g in 1 cup, chopped. That’s 3.1 g more than a serving of okra. Also try green beans (4 g) or frozen mixed vegetables (4 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 169261. Values are for the serving shown and vary with variety and cooking.