Fried okra calories come to 197 for one cup (90 g) and 219 per 100 g. The breading and the fryer do most of that work: fat supplies 52% of the calories, while protein supplies only 7%. Portion size matters more than you might expect, because a side that starts at one cup rarely stays there.
197kcal
1 cup · 90 g, breaded and fried
7%protein
3.5 gProtein
20 gCarbs
11.6 gFat
How to burn off 197 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Breaded and fried · per 90 g
Calories
197 kcal
Protein
3.5 g
Carbohydrate
20 g
Fat
11.6 g
Saturated fat
1.6 g
Cholesterol
10 mg
Sodium
284 mg
Potassium
100 mg
Iron
1.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
Fried okra: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (90 g)
197
3.5 g
20.1 g
11.6 g
284 mg
10%
1 piece (8 g)
18
0.3 g
1.8 g
1 g
25 mg
1%
100 g
219
3.9 g
22.4 g
12.8 g
316 mg
11%
3 × 1 cup (90 g)
591
10.5 g
853 mg
5 × 1 cup (90 g)
986
17.5 g
1,422 mg
One cup is 197 calories, and baskets run far higher
The standard serving is 1 cup (90 g) at 197 calories, about 10% of a 2,000-calorie daily value. That is a modest side on paper. The trouble is that fried okra is snack food in disguise, eaten by the handful from a shared basket, and nobody counts cups at the table.
Scale it up and the total climbs fast. Two cups (180 g) bring 394 calories. Three cups (270 g) reach 591, which is a full meal's worth from a side dish. Five cups (450 g), a realistic amount for a group platter split by two people, add up to 986.
If you pick at it piece by piece, each 8 g piece is about 18 calories. That sounds harmless until you notice that a cup is only around a dozen pieces. The practical move is to plate a single cup before you sit down and leave the basket in the kitchen.
Fat supplies more than half the calories
Per 100 g, fried okra has 12.8 g of fat, 22.4 g of carbs and 3.9 g of protein. Translated into calories, fat makes up 52%, carbs 41% and protein just 7%. The vegetable itself is a small player here. The coating and the frying oil decide the number.
Compare that with plain okra at 33 calories and 0.2 g of fat per 100 g. Frying turns a near-zero-fat vegetable into a food where fat leads. Saturated fat stays fairly low at 1.8 g per 100 g, so the issue is calorie density rather than the type of fat.
Fiber and sugar are both small. A cup gives 1.4 g of fiber and 1.3 g of sugars. The carbs come mostly from the breading, which is why fried okra eats more like a starchy side than a green one.
Sodium is the row to watch
One cup carries 284 mg of sodium, 12% of the daily value. Per 100 g that is 316 mg, or 14%. On its own, a single cup is moderate. Fried okra rarely comes alone, though, and the seasoned breading is where most of that salt sits.
The numbers move in step with the portion. Two cups bring 569 mg, three cups 853 mg, and five cups 1,422 mg. Pair a big serving with fried chicken, a salty sauce or a seasoned main, and the day's sodium fills up early.
If you watch sodium, the fix is the same as for calories: one measured cup, no extra salt at the table, and a low-sodium main alongside it. Potassium is modest at 111 mg per 100 g, so it does little to balance the salt.
Pair it with protein to make it a meal
Fried okra brings little protein: 3.5 g per cup, or 7% of the daily value. On its own it fills you briefly and then fades. Treat it as the side, not the base, and let a lean protein carry the plate.
A grilled or baked main keeps the meal balanced, since the okra already supplies plenty of fat. Fried chicken breast, at 222 calories and 31.8 g of protein per 100 g, adds real protein but also more frying, so think about which fried item you want most. Plain vegetables or a salad round things out without adding much.
Restaurant portions vary, and homemade versions depend on how heavy the breading is and how long it sits in oil. If you eat it often, snap a photo and BodyPal can log it, which makes the cup-versus-basket gap easier to see over a week.
How does fried okra compare?
Here is how fried okra stacks up against plain okra, fried chicken breast and potato wedges, per 100 g and per usual serving.
Verdict: For weight loss, plain okra wins easily at 33 calories per 100 g against 219 for fried, and potato wedges at 162 are the lighter crispy side. For staying full, fried chicken breast is the better buy at about the same calories, with 31.8 g of protein per 100 g versus 3.9 g in fried okra.
Most popular fried okra brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Key Food Cut Okra3/4 cup · 84 g30 kcal
2Allens Cut Okra1/2 cup · 125 g16 kcal
3Goya Cut Okra3/4 cup · 85 g24 kcal
4Fairway Cut Okra3/4 cup · 84 g30 kcal
5Pictsweet Farms Cut Okra3/4 cup · 84 g42 kcal
6Food Lion Cut Okra3/4 cup · 85 g29 kcal
7ShopRite Cut Okra2/3 cup · 85 g29 kcal
8Best Yet Cut Okra3/4 cup · 85 g29 kcal
Label values are for plain uncooked okra with no breading or frying oil, so they are far lower than fried okra. Source: manufacturer labels / USDA FoodData Central.
Fried okra FAQs
How many calories are in a cup of fried okra?
About 197 calories in a 90 g cup, or about 18 calories per 8 g piece.
Is fried okra good for weight loss?
Frying takes okra from 22 calories per 100 g boiled to 219, mostly from the 12.8 g of fat per 100 g. A 90 g cup has 197 calories.
Fried okra vs okra: which has fewer calories?
Raw okra has 33 calories per 100 g and fried okra 219, so the breading and oil add about 186 calories per 100 g.
How much fat is in fried okra?
A 90 g cup has 11.6 g of fat, 20.1 g of carbs and 3.5 g of protein. Per 100 g that is 12.8 g of fat.
How many calories are in one piece of fried okra?
One piece of fried okra (8 g) has about 18 calories, with 1 g of fat and 25 mg of sodium. The pieces are small, so the total climbs quickly when you eat from a basket.
How many calories are in half a cup of fried okra?
Half a cup is roughly half of the 197 calories in a full cup (90 g). A full cup also carries 11.6 g of fat and 284 mg of sodium, so a half portion cuts those about in half too.
How much sodium is in fried okra?
A cup of fried okra has 284 mg of sodium, 12% of the daily value. Per 100 g it has 316 mg, or 14%. Two cups bring 569 mg.
How much protein is in fried okra?
Fried okra has 3.5 g of protein per cup (90 g), just 7% of the daily value. Protein supplies only 7% of its calories, while fat supplies 52%.
Does fried okra have fewer calories than potato wedges?
No. Fried okra has 219 calories per 100 g, while potato wedges have 162. Fried okra also has more fat, 12.8 g against 7.5 g, though slightly less sodium.
