Okra Nutrition And Health Benefits

Vegetable Curry Recipes

What is Okra?

Okra, which is known as bhindi (Hindi भिन्डी) is a nutritious vegetable with high potassium, calcium, phosphorus and magnesium and vitamins A and C. One cup of boiled okra gives only 35 calories. It also contains starch, thiamine and riboflavin.

The okra nutrition chart is given below.

Serving size = 1 cup of boiled okra with no added salt

Protein - 3 g
Calories - 35 cal
Dietary fiber - 4 g
Potassium - 216 mg
Calcium - 123 mg
Phosphorus - 51 mg
Magnesium - 58 mg
Iron - 0.45 mg
Sodium - 10 mg
Zinc - 0.69 mg

Copper - 0.136 mg
Manganese - 0.47 mg

Selenium - 0.6 mcg

Vitamin C - 26.1 mg
Vitamin B1 (thiamine) - 0.211 mg
Vitamin B2 (riboflavin) - 0.088 mg
Vitamin B6 - 0.299 mg
Vitamin A - 453 IU
Vitamin K - 64 mcg
Vitamin E - 0.43 mg
Niacin - 1.394 mg
Folate - 74 mcg
Pantothenic Acid - 0.341 mg

  1. It can treat sore throat.
  2. It is used for healing ulcers.
  3. It is good for constipation, asthma, blood sugar, preventing diabetes, atherosclerosis and cholesterol level.
  4. It may lower the risk of cataracts.
  5. Bhindi protects you from pimples.
  6. It makes smooth and beautiful skin.

Bhindi Masala Recipe : Okra Recipe

Recipe type: Low fat, cholesterol free
Preparation time: 15 minute


  • Bhindi (okra, ladies fingers) 1/2 kg
  • Onions chopped, 1 /2 cup
  • Coriander leaves chopped, 1 Tbsp
  • Skim yogurt 1/4 cup
  • Canola oil 2 tst
  • Water 1/2 cup


  • Red chili powder. 1 tsp
  • Salt to taste
  • Garam masala 1/4 tsp
  • Ginger 1/2 inch root or 1 tsp paste
  • Turmeric powder 1/4 tsp
  • Cumin (jeera) 1/4 tsp


  1. Wash bhindies and cut them into small pieces.
  2. Take 1/2 of onions and grind with ginger and spices. Add this to yogurt. Add some water and mix well to make a masala paste.
  3. Heat a non sticking skillet and pour oil. When oil becomes hot add the remaining onions. Fry on medium heat till the onions turn light brown, about 5-7 minutes.
  4. Add the masala paste. Fry for 5-7 minutes while stirring. This will result into a mesh texture separating oil.
  5. Add bhindies, mix well, Add remaining water and cover it with a lid. Let it cook for about 5 minute on medium heat.
  6. Remove from flame and sprinkle coriander leaves. Bhindi masala is ready to serve.

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