If you like to eat your fruits and veggies straight, the paleo diet allows you to do so with ease! However, if you prefer them prepared in various ways, you may run into the problem of added ingredients that are not allowed on the diet. Can you consume okra on the paleo diet, and if so, what ways can you eat it prepared?
Okra is paleo-friendly. However, when certain ingredients such as canola oil and vinegar are added to okra in certain products, it can no longer be consumed on the paleo diet because these are not naturally occurring foods. Other paleo alternatives include Green Giant Zucchini Spirals, Del Monte Fresh Cut Green Beans, and Roland Roasted Eggplant Puree.
Let’s dive in to learn about whether okra is healthy, what some of the best okra products are, and what alternatives exist if you want to try different vegetables!
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Is Okra Healthy?
Whether or not you follow the paleo diet, okra is an excellent source of nutrition that can be part of your main dish or a side! You can buy plain okra fresh, canned, or frozen, depending on how you are wanting to prepare it. Okra is technically a fruit, although most people treat it as a vegetable when it comes to cooking. You may also hear it referred to as “lady’s finger.”
Okra is considered a low-calorie food that is loaded with vitamins and minerals. This makes it an excellent option for anyone wanting to lose weight, as it can be consumed in large quantities. This allows you to stay full for longer while not overconsuming calories. There is also an average of two grams of natural sugars per serving, meaning this food will not contribute to conditions such as obesity.
In addition to being a great weight-loss food, okra contains the following beneficial nutrients:
- Antioxidants that can help fight certain cancers and support brain and heart health
- Folate that can reduce certain risks in pregnant women
- Vitamins A and C reduce the chances of developing conditions like stroke and heart disease
- Vitamin K1 that aids with blood clotting
Okra Nutrition Facts (Paleo)
Kroger Southern Style Cut Okra
Here is some important nutrition information to note (per serving):
- Calories: 30
- Total fat: 0g
- Total carbohydrate: 6g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the Kroger Southern Style Cut Okra:
- Okra
Kroger Southern Style Whole Okra
Here is some important nutrition information to note (per serving):
- Calories: 30
- Total fat: 0g
- Total carbohydrate: 6g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the Kroger Southern Style Whole Okra:
- Okra
PictSweet Farms Southern Classics Cut Okra
Here is some important nutrition information to note (per serving):
- Calories: 35
- Total fat: 0g
- Total carbohydrate: 7g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the PictSweet Farms Southern Classics Cut Okra:
- Okra
PictSweet Farms Cut Okra
Here is some important nutrition information to note (per serving):
- Calories: 35
- Total fat: 0g
- Total carbohydrate: 7g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the PictSweet Farms Cut Okra:
- Okra
PictSweet Farms Southern Classics Whole Okra
Here is some important nutrition information to note (per serving):
- Calories: 35
- Total fat: 0g
- Total carbohydrate: 7g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the PictSweet Farms Southern Classics Whole Okra:
- Okra
Goya Cut Frozen Okra
Here is some important nutrition information to note (per serving):
- Calories: 20
- Total fat: 0g
- Total carbohydrate: 4g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the Goya Cut Frozen Okra:
- Okra
Dilek Dried Baby Okra
Here is some important nutrition information to note (per serving):
- Calories: 90
- Total fat: 0.5g
- Total carbohydrate: 16g
- Total sugars: 0g
- Protein: 5g
These are the ingredients in the Dilek Dried Baby Okra:
- Dried baby okra
Okra Products That Cannot Be Consumed On The Paleo Diet:
Trader Joe’s Crispy Crunchy Okra
Here is some important nutrition information to note (per serving):
- Calories: 220
- Total fat: 14g
- Total carbohydrate: 19g
- Total sugars: 3g
- Protein: 5g
These are the ingredients in the Trader Joe’s Crispy Crunchy Okra:
- Okra
- Rice bran oil
- Salt
Kroger Southern Style Breaded Cut Frozen Okra
Here is some important nutrition information to note (per serving):
- Calories: 130
- Total fat: 0.5g
- Total carbohydrate: 17g
- Total sugars: 1g
- Protein: 3g
These are the ingredients in the Kroger Southern Style Breaded Cut Frozen Okra:
- Okra
- Breading (enriched yellow cornmeal, enriched white cornmeal, enriched wheat flour, salt, enriched yellow corn flour, spices, dextrose, monoglycerides)
- Batter (water, enriched yellow corn flour, corn starch, salt)
Talk O’ Texas Crisp Hot Okra Pickles
Here is some important nutrition information to note (per serving):
- Calories: 5
- Total fat: 0g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 0g
These are the ingredients in the Talk O’ Texas Crisp Hot Okra Pickles:
- Okra
- Water
- Vinegar
- Salt
- Natural spices and flavors
- Calcium chloride
- Polysorbate 80
Torn & Glasser Roasted & Salted Vegetable Okra Chips
Here is some important nutrition information to note (per serving):
- Calories: 120
- Total fat: 2.5g
- Total carbohydrate: 23g
- Total sugars: 1g
- Protein: 2g
These are the ingredients in the Torn & Glasser Roasted & Salted Vegetable Okra Chips:
- Okra
- Non-hydrogenated canola oil
- Fructose
- Sea salt
Cajun Chef Pickled Okra
Here is some important nutrition information to note (per serving):
- Calories: 5
- Total fat: <1g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: <1g
These are the ingredients in the Cajun Chef Pickled Okra:
- Okra
- Distilled vinegar
- Salt
- Onions
- Garlic
- Mustard seeds
- Peppers
- Spices
- Calcium chloride
- 1/10 of 1% sodium benzoate (as a preservative)
- Yellow 5
Healthy Paleo Alternatives to Okra
Green Giant Zucchini Veggie Spirals
Try this noodle replacement that is loaded with nutrients!
Here is some important nutrition information to note (per serving):
- Calories: 15
- Total fat: 0g
- Total carbohydrate: 2g
- Total sugars: 1g
- Protein: 1g
These are the ingredients in the Green Giant Zucchini Veggie Spirals:
- Zucchini
McCabe Organic Sun-Dried Zucchini
If you need an easy and delicious snack, these should be your go-to!
Here is some important nutrition information to note (per serving):
- Calories: 40
- Total fat: 0g
- Total carbohydrate: 10g
- Total sugars: 0g
- Protein: 2g
These are the ingredients in the McCabe Organic Sun-Dried Zucchini:
- Organic zucchini
Kroger Cut Green Beans
These canned beans can be added to any delicious dish!
Here is some important nutrition information to note (per serving):
- Calories: 20
- Total fat: 0g
- Total carbohydrate: 4g
- Total sugars: 2g
- Protein: 1g
These are the ingredients in the Kroger Cut Green Beans:
- Green beans
- Water
- Salt
Del Monte Fresh Cut Green Beans
If you need a quick side dish with a crisp and fresh taste, these green beans are the one!
Here is some important nutrition information to note (per serving):
- Calories: 20
- Total fat: 0g
- Total carbohydrate: 3g
- Total sugars: 1g
- Protein: 1g
These are the ingredients in the Del Monte Fresh Cut Green Beans:
- Green beans
- Water
- Sea salt
Kroger French Style Green Beans
This okra substitute is easy to prepare and delicious!
Here is some important nutrition information to note (per serving):
- Calories: 30
- Total fat: 0g
- Total carbohydrate: 6g
- Total sugars: 1g
- Protein: 1g
These are the ingredients in the Kroger French Style Green Beans:
- Green beans
Roland Roasted Eggplant Puree
This puree is a great choice for dips and sauces!
Here is some important nutrition information to note (per serving):
- Calories: 25
- Total fat: 0g
- Total carbohydrate: 5g
- Total sugars: 2g
- Protein: 0g
These are the ingredients in the Roland Roasted Eggplant Puree:
- Eggplant
- Salt
- Citric acid
Green Giant Grilled Eggplant
This eggplant has no added seasonings, so you can make it your own!
Here is some important nutrition information to note (per serving):
- Calories: 50
- Total fat: 0g
- Total carbohydrate: 11g
- Total sugars: 6g
- Protein: 2g
These are the ingredients in the Green Giant Grilled Eggplant:
- Grilled eggplant
Final Thoughts
If you are on the paleo diet, you can have okra, whether it is fresh, frozen, or canned. However, certain prepared okra foods will have additional ingredients that are not allowed on the paleo diet, so it is always vital to read the nutrition label before consuming.
Okra is low in calories while being nutrient-rich, making it a great addition to any meal. If you happen not to like okra or not have access to it, eggplant, green beans, and zucchini are great substitutes!
Related Questions
Is Okra Better Raw Or Cooked?
While you can consume okra either way, the less cooked the okra is, the more nutrients your body will receive from a serving.
Is Okra High In Fiber?
Okra is high in fiber, as eight pods contain an average of three grams of fiber.
Is Okra Spicy?
Okra is not spicy, and it tastes similar to an eggplant.
Is Okra Keto-Friendly?
Fresh okra can be keto-friendly, although many okra products contain too many carbohydrates to be consumed on the ketogenic diet.