KetovoreOkra
Very high oxalateVegetables
- Oxalate per serving · 1/2 cup
- ~117 mg
- Oxalate per 100 g
- 146 mg
LowModerateHighVery high
A serving of okra (~117 mg) sits near the very top of the scale.
A typical serving of okra (1/2 cup) carries about 117 mg of dietary oxalate, or 146 mg per 100 g — very high on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Mushrooms~1 mgAshley Cucumber~2 mgCalifornia Early Garlic~2 mgBlaukosh Kohlrabi~3 mgAnaheim Chili Pepper~4 mgApollo Asparagus~4 mg
Okra varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Annie Oakley OkraBlondy OkraBurgundy OkraCajun Delight OkraClemson Spineless OkraCow Horn OkraEmerald OkraLouisiana Green OkraStar Of David OkraVelvet Queen Okra
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in okra?›
A typical serving of okra (1/2 cup) has about 117 mg of dietary oxalate, or 146 mg per 100 g — very high on a low-oxalate diet.
Is okra high in oxalate?›
Yes — okra is very high in oxalate. On a strict low-oxalate plan (commonly 40–50 mg/day) it is best limited.
What are lower-oxalate alternatives to okra?›
Lower-oxalate options include mushrooms (~1 mg), ashley cucumber (~2 mg), california early garlic (~2 mg), blaukosh kohlrabi (~3 mg).
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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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