FiberUp
How much fiber is in okra?
Okra has 3.2 g of fiber per 1 cup (100 g). That is 11% of the daily value and a good amount for an vegetable.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About okra and fiber
Okra is one of the higher soluble-fiber vegetables, with nearly half of its 3.2 grams per cup in the gel-forming soluble form that gives it its texture. That mucilage is the soluble fiber you can see.
How okra compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Brussels Sprouts | 1 cup | 3.3 g | 3.8 g | 12% |
| Sun-Dried Tomatoes | 1/4 cup | 3.3 g | 12.2 g | 12% |
| Grape Tomatoes | 1 cup | 3.2 g | 2.1 g | 11% |
| Okra | 1 cup | 3.2 g | 3.2 g | 11% |
| Turnip | 1 cup cubed | 3.1 g | 2.4 g | 11% |
| Butternut Squash | 1 cup cubed | 3 g | 2.1 g | 11% |
| Asparagus | 1 cup | 2.8 g | 2.1 g | 10% |
Servings to reach a daily goal
servings of okra to reach 25 g, the adequate intake for adult women
servings of okra to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for okra
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Okra, raw | 3.2 g | – | – |
| Okra, cooked, boiled, drained, without salt | 2.5 g | – | – |
| Okra, frozen, unprepared | 2.2 g | – | – |
| Okra, frozen, cooked, boiled, drained, without salt | 2.1 g | – | – |
| Okra, cooked, boiled, drained, with salt | 2.5 g | – | – |
| Okra, frozen, cooked, boiled, drained, with salt | 2.1 g | – | – |
| Okra, pickled | 2.7 g | – | – |
| Okra, NS as to form, cooked | 3.3 g | – | – |
Frequently asked questions
How much fiber is in okra?
Is okra high in fiber?
Is the fiber in okra soluble or insoluble?
How many servings of okra would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.