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Bhindi (okra): Nutrition and who it suits

Bhindi is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 27 kcal, 2.1 g of protein and 4.1 g of fibre. One serving is one katori (100 g), about 27 kcal.

Bhindi (okra)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy27 kcal
Protein2.1 g
Carbohydrate3.6 g
Fibre4.1 g
Sugars0.5 g
Fat0.2 g
Vitamin C22.5 mg
Folate63.7 µg
Magnesium66.1 mg

Where its calories come from

34%58%
  • Protein 34%
  • Carbohydrate 58%
  • Fat 8%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of bhindi?

About 27 kcal for one katori (100 g), and about 54 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

35%Vitamin C
22.5 mg
29%Folate
63.7 µg
18%Magnesium
66.1 mg
9%Calcium
86.1 mg
8%Potassium
263 mg
5%Protein
2.1 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D056. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is bhindi good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 27 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 3.6 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 3.6 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

86 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choiceOnly 27 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choiceOnly 3.6 g of carbohydrate in a 100 g serving.
MenopauseFine as part of a meal86 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use bhindi, each with its calories per portion:

Also called

Assamese: Bhendi; Bengali: Dherosh; Gujarati: Bhinda; Hindi: Bhindi; Kannada: Bende; Kashmiri: Bindi; Malayalam: Vendakkai; Marathi: Bhendi; Odia: Bhendi; Punjabi: Bhindi; Sanskrit: Bhindikaa; Tamil: Vendaikkai; Telugu: Bendakaya; Urdu: Bhendi.

Related

Brinjal (baingan)Raw jackfruitBroad beans (Bakla)Drumstick (Saijan-ki-phalli)Spring onion (Hara pyaz)Pumpkin (Kaddu)

A sample diet chart that uses it, one for each goal (1,500 calories): PCOS and PCOD, eggetarianDiabetes, eggetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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