Okra Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
20
per source
Glycemic load
2
Low GL
This food's glycemic index is 20, which is Low GI.
Okra is a diabetes-friendly vegetable with a low GI of about 20 and a glycemic load of only 2 per cup. Its high fiber content helps slow digestion and moderate blood sugar response. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Okra has a low glycemic index of about 20 — among the lowest of all vegetables.
One cup of boiled okra provides 3.2 g of fiber — about 11% of the daily value.
Glycemic load of 10 or below is classified as low — okra's GL of 2 is very low.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (100 g), boiled. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 7.5g
- Net carbs
- 4.3g
- total carbs minus fiber
- Fiber
- 3.2g
- slows the glucose rise
- Sugars
- 1.5g
- Protein
- 1.9g
- Calories
- 33kcal
Notable nutrients
- Vitamin C23 mg
- Vitamin K53 mcg
- Folate60 mcg
- Magnesium57 mg
- Manganese0.4 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent choice — very low GI and GL, high in fiber
Okra is a diabetes-friendly vegetable with a low GI of about 20 and a glycemic load of only 2 per cup. Its high fiber content helps slow digestion and moderate blood sugar response. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A full cup of boiled okra (100 g) provides only about 4 g of net carbs and a glycemic load of 2, well within the low GL range. Even larger portions — up to two cups — remain very low in glycemic impact. Okra can be eaten freely as part of a diabetes-friendly meal without strict portion limits, though preparation matters (avoid breading or frying).
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Boiling or steaming
Little effectBoiling or steaming okra preserves its low GI and does not significantly raise glycemic impact. The soluble fiber remains intact, helping to slow carbohydrate absorption.
Frying or breading
Raises GIDeep-frying okra with breading or cornmeal adds refined carbohydrates and fat, raising the total glycemic load of the dish. Fried okra should be considered a different food from plain okra.
Pickling
Little effectPickled okra retains its low GI and low carb content. The vinegar in pickling may even modestly lower the glycemic response of a meal by slowing gastric emptying.
Roasting with oil
Lowers the spikeRoasting okra with a small amount of healthy oil adds fat, which can further slow carbohydrate absorption and lower the meal's overall glycemic impact.
Pairing tip
Okra pairs well with lean proteins like chicken, fish, or tofu to create a balanced, blood-sugar-friendly meal. It also complements other non-starchy vegetables in stews or stir-fries. Avoid serving with heavy breading or sugary sauces. Okra's natural mucilage can help thicken soups without needing flour or starch.
Why GI numbers vary
Okra's GI is consistently reported as very low across sources — values around 20 are standard. The variation is minimal because okra is low in total carbohydrates and high in soluble fiber, which naturally limits glycemic response. We report a single value of 20 as well-established and reliable.
Not medical advice. This page is general nutrition information about Okra. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Okra has a low glycemic index of about 20, making it one of the lowest-GI vegetables. Its glycemic load per cup is only 2, which is negligible. This means okra has very little impact on blood sugar levels, even in larger servings. The low GI is due to its high fiber content and relatively low carbohydrate density.
Yes, okra is considered excellent for diabetes management. Its low GI and GL mean it does not cause blood sugar spikes. The soluble fiber in okra may also help slow glucose absorption. Some research suggests okra may have mild blood-sugar-lowering effects, though more studies are needed. This is general nutrition information — people with diabetes should discuss dietary changes with their care team.
Okra contains about 7.5 g of total carbs per cup (boiled), with 3.2 g of fiber, yielding roughly 4.3 g of net carbs. This is very low compared to starchy vegetables and grains. The carbs in okra are primarily from natural sugars and fiber, making it a low-carb-friendly food suitable for keto and low-carb diets.
Yes, okra is low in net carbs — about 4 g per cup — and fits easily into low-carb and keto diets. Even on strict keto (under 20 g net carbs per day), a full cup of okra uses only a small portion of the daily budget. It provides valuable fiber and nutrients without compromising carb limits.
No, fried okra has a higher glycemic impact because the breading or cornmeal adds refined carbs and the frying process increases the overall glycemic load. While the okra itself remains low GI, the coating changes the dish significantly. For blood sugar management, boiled, steamed, or roasted okra is preferable to fried.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026