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Boiled okra

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Boiled okra

Also known as: Đậu bắp luộc · Vegetables & legumes · 140 g serving · 9 min total

Good choice

Đậu bắp luộc 140g ~32 kcal; xơ 2.4g, natri 14mg.

Lời khuyên: Chấm ít mắm. Khác đậu bắp xào tỏi, canh chua đậu bắp và đậu rồng luộc.

29 kcal per serving

Protein 2.4 g · Carbs 5.9 g · Fat 0.3 g · Fibre 3.3 g · Sugars 3.1 g · Sodium 8.2 mg

Where the calories come from

Where the calories come fromCalories: 27% protein, 66% carbohydrate, 7% fat. 29 kcal total.29kcal / serving
  • Protein2.43 g · 27%
  • Carbohydrate5.86 g · 66%
  • Fat0.27 g · 7%

Estimated, per 140 g serving.

Daily Value at a glance

Protein5 % % Daily Value
Fibre11 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 140 g Estimated

NutrientAmount% Daily Value
Energy28.6 kcal1%
Protein2.4 g5%
Carbohydrate5.9 g2%
of which net carbs (carbs minus fibre)2.7 g—
of which sugars3.1 g—
of which added sugars0.0 g0%
Fat0.3 g0%
of which saturated fat0.1 g1%
Fibre3.2 g11%
Sodium8.3 mg0%
Where the calories come from
Protein 34% · Carbohydrate 83% · Fat 9% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A18.2 µg RAE2%
Vitamin C21.1 mg23%
Vitamin E0.4 mg3%
Vitamin K51.9 µg43%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.1 mg7%
Vitamin B60.2 mg12%
Folate (B9)59.8 µg15%
Calcium100.0 mg8%
Iron0.4 mg2%
Magnesium46.9 mg11%
Phosphorus41.6 mg3%
Potassium176.4 mg4%
Zinc0.6 mg5%
Selenium0.5 µg1%
Copper0.1 mg11%
Manganese0.4 mg17%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 140 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 43 %; Vitamin C: 23 %; Thiamin (B1): 17 %; Manganese: 17 %; Folate (B9): 15 %; Vitamin B6: 12 %Vitamin K43 %Vitamin C23 %Thiamin (B1)17 %Manganese17 %Folate (B9)15 %Vitamin B612 %
Health scoreHealth score 91 out of 100, rated Excellent.91/ 100
Excellent

Health score

91 / 100 · Excellent

Formula: protective index 81 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 91, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy20.4 kcal1%
Protein1.7 g3%
Carbohydrate4.2 g2%
of which net carbs (carbs minus fibre)1.9 g—
of which sugars2.2 g—
of which added sugars0.0 g0%
Fat0.2 g0%
of which saturated fat0.0 g0%
Fibre2.3 g8%
Sodium5.9 mg0%
Where the calories come from
Protein 33% · Carbohydrate 82% · Fat 9% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A13.0 µg RAE1%
Vitamin C15.1 mg17%
Vitamin E0.3 mg2%
Vitamin K37.1 µg31%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.8 mg5%
Vitamin B60.2 mg12%
Folate (B9)42.7 µg11%
Calcium71.4 mg5%
Iron0.3 mg2%
Magnesium33.5 mg8%
Phosphorus29.7 mg2%
Potassium126.0 mg3%
Zinc0.4 mg4%
Selenium0.4 µg1%
Copper0.1 mg11%
Manganese0.3 mg13%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Đậu bắp — 130 g
  • Nước luộc — 10 g

How it is made

boil · Prep 5 min · Cook 4 min

Luộc đậu bắp. Khác đậu bắp xào tỏi, canh chua đậu bắp.

Good to know

What is good

  • Calo 32, luộc
  • Xơ 2.4g

Watch out for

  • Chấm mắm thì mặn
  • Nhớt đậu bắp

Healthier swaps

Portion sizes

  • Serving — 140 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

29 kcal per 140 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 7 min7 min
Running (steady run, 8 MET)≈ 3 min3 min
Cycling (moderate pace, 6 MET)≈ 4 min4 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-20 · Verified by rule-engine-v2 · Basis: estimated-serve

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