{"data":{"name":"Okra, boiled","slug":"okra-boiled","scientific_name":"Abelmoschus esculentus","alternate_names":["Ladyfinger","boiled"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled okra (okra pods cooked in water). It\u2019s a vegetable side that\u2019s naturally low in calories and has a good amount of fiber.","common_uses_philippines":["Ginataang okra","Pinakbet (with okra)","Okra with shrimp (saut\u00e9ed)","Okra and egg stir-fry","Boiled okra with bagoong"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":90},"nutrition_per_100g":{"calories_kcal":30,"protein_g":1,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":6.1,"fiber_g":2.6,"sugars_g":2.5,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":80,"calcium_mg":79,"cholesterol_mg":0,"iron_mg":0.5,"monounsaturated_fat_g":0.03,"phosphorus_mg":23,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":7,"total_ash_g":0.5,"unsaturated_fat_g":0.07,"vitamin_a_ug":0,"vitamin_b1_mg":0.04,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.6,"vitamin_c_mg":12,"water_g":92.2},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Okra is helpful for everyday health because it provides dietary fiber (about 2.6 g per 100 g), which supports better digestion and helps you feel fuller, making it easier to balance meals. It also has low fat (about 0.2 g) and very low sodium (about 6 mg), so it\u2019s a good choice for regular meals and snacks. The carbs come mostly with fiber (sugar is about 2.5 g), which is generally easier to fit into a balanced eating pattern. Tip for best results: since it\u2019s boiled, it stays lighter than fried versions\u2014great for 3 full meals plus 1\u20132 snacks a day.","healthier_tips":["Serve as a side with rice or ulam: aim for about 1\/2 to 1 cup cooked okra per meal depending on your appetite.","Keep the cooking simple: boil or steam, then season with light salt, garlic, onion, or herbs.","If you\u2019re adding protein (fish, chicken, tofu), pair okra with it to make a more complete meal.","For snacks, you can have a small portion of okra as part of a veggie-forward meal plate, not as a replacement for main energy foods."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/okra-boiled?agent=true"}}}