{"data":{"name":"Okra","slug":"okra","scientific_name":"Abelmoschus esculentus","alternate_names":["Ladyfinger"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Okra (also called lady\u2019s finger) is a green pod vegetable. For every 100g, it\u2019s low in calories (~34 kcal) and has a good amount of fiber (about 3.6g).","common_uses_philippines":["Ginisang okra","Okra with shrimp (ginisang okra with hipon)","Pinakbet with okra","Sinigang na okra","Adobong okra"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":92},"nutrition_per_100g":{"calories_kcal":34,"protein_g":1.8,"fat_g":0.3,"saturated_fat_g":0.04,"carbohydrates_g":5.9,"fiber_g":3.6,"sugars_g":1.2,"sodium_mg":11,"potassium_mg":201},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":254,"calcium_mg":51,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.4,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0.04,"linolenic_acid_g":0,"monounsaturated_fat_g":0.03,"myristic_acid_g":0,"oleic_acid_g":0.03,"palmitic_acid_g":0.03,"phosphorus_mg":43,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":21,"stearic_acid_g":0,"total_ash_g":0.7,"unsaturated_fat_g":0.07,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.07,"vitamin_b3_mg":0.7,"vitamin_c_mg":1,"water_g":91.3,"zinc_mg":0.1},"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\u2019s dietary fiber helps keep you full and supports healthy digestion\u2014useful when you\u2019re eating 3 meals plus 1\u20132 snacks a day. It also has low fat and very little sodium (about 11mg per 100g), which makes it a good everyday vegetable choice. It\u2019s naturally low in sugar (about 1.2g), so it can fit well alongside rice and other main foods. If you\u2019re cooking it with lots of oil, though, the dish can become higher in calories\u2014so the cooking method matters.","healthier_tips":["Pair okra with a balanced plate: 1\/2 plate veggies, plus rice or other carbs, and a palm-sized serving of protein (fish, chicken, tofu, or eggs).","For snacks, use okra dishes as part of your meal (not as a \u201csnack substitute\u201d); keep snacks to fruit, yogurt, nuts (small portion), or boiled eggs.","Cook with less oil: try ginisa with minimal oil, saut\u00e9 with water\/broth, or stew instead of deep-frying.","If you\u2019re watching sodium, go easy on bagoong, patis, and extra salt."]},"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?agent=true"}}}