Okra
Low GI
GL 1 per cup (100 g) · GL 1 per 100 g
- Very low glycemic load
- Limited protein density
Okra has a glycemic index of 20 (Low). One cup (100 g) adds a glycemic load of 1.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #169260 , Logi Nutrition Team · Not medical advice · Report an error
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Forms of Okra
- Boiled okraGI 20 · GL 1 per 100 g boiled
- GI 15 · GL 1 per 100 g pickled
Pickled okra - GI 20 · GL 2 per 100 g baked
Baked okra with minimal oil and spices - Okra in tomato sauceGI 25 · GL 2 per 100 g tomato sauce
- Oven-roasted okra with olive oilGI 20 · GL 2 per 100 g roasted
- GI 20 · GL 2 per 100 g steamed
Steamed okra pods - GI 55 · GL 13 per 100 g fried
Fried okra
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Okra is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 100 g | 1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 33 kcal |
| Carbohydrates | 7.5 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 3.2 g |
| Soluble | 1 g |
| Insoluble | 2.2 g |
| Protein | 2 g |
| Fat | 0.2 g |
| Saturated | 0.04 g |
| Unsaturated | 0.16 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- Very low glycemic load
- Excellent source of soluble fiber
- Low calorie density
- Limited protein density
- Contains minor starch content
Allergens
No EU-14 allergen listed
Recipes with Okra
Frequently Asked Questions
What is the glycemic index of Okra?
Okra has a glycemic index of 20 (Low). One cup (100 g) has a glycemic load of 1; per 100 g the glycemic load is 1.
Is Okra good for people with insulin resistance?
Okra has a low glycemic index (20), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Okra has the lowest glycemic load?
Okra has the lowest glycemic load of all forms of Okra in this database (1 per 100 g).
Check Okra in the Logi app, with your portion.
