Home Weight Loss Lady Finger: Dietary Profile, Advantages, Recipes and More

Lady Finger: Dietary Profile, Advantages, Recipes and More

Lady Finger: Dietary Profile, Advantages, Recipes and More

Commonly known as okra in lots of parts of the world, lady finger is characterised by its elongated, slender shape with a ridged texture on the outer skin. It is often harvested when young and tender, as older pods can grow to be tough and fibrous. Its culinary usage could be traced back to precedent days in several regions. 

Lady finger is a flexible and widely appreciated vegetable in various cuisines. Its unique texture, mild flavor, and dietary value make it a wonderful addition to quite a few dishes. Whether stir-fried, pickled, stewed, or used as a thickening agent, lady finger continues to be a crucial and popular ingredient around the globe.

Dietary Profile of Lady Finger

100 grams of Lady’s Finger comprises:

Calories: 35 cal

Protein: 1.9 g

Fats: 0.2 g

Carbohydrates: 6.4 g

Fiber: 3.6 g

Calcium: 85.12 mg

Iron: 0.84 mg

Magnesium: 66.1 mg

Potassium: 263 mg

Sodium: 7.37 mg

Vitamin C: 13 mg

Lady Finger is a highly nutritious vegetable that gives several key nutrients. It is usually a great source of vitamins, minerals, dietary fiber, and antioxidants. Consuming lady fingers can contribute to a healthy and balanced food regimen.

The Dietary Overview of Lady Finger

Lady finger comprises a wide selection of essential vitamins and minerals which are helpful for overall health. Here is an in depth breakdown of some key nutrients present in lady finger:


  • Vitamin CStudies establish that Vitamin C supports a healthy immune system, promotes collagen synthesis for skin health, aids in iron absorption, acting as an antioxidant to guard cells from damage, and potentially reducing the chance of chronic diseases. 
  • Vitamin K– Lady finger also comprises Vitamin K. Its consumption offers several advantages, reminiscent of promoting blood clotting to forestall excessive bleeding, supporting bone health by aiding in calcium utilization, potentially reducing the chance of osteoporosis, and contributing to heart health by stopping the calcification of arteries. It may have anti-inflammatory properties and support brain function.
  • Vitamin A– There are tremendous advantages of consuming vitamin A. It supports vision health by promoting the function of the retina, boosts immune system function, maintains healthy skin and mucous membranes, promotes growth and development. It also plays a vital role within the differentiation and health of cells throughout the body.
  • B Vitamins: Lady finger provides various B vitamins, including thiamin (vitamin B1), vitamin B6, and folate. These vitamins play essential roles in energy production, nervous system function, and red blood cell production.


  • Potassium: Lady finger is a great source of potassium, a vital mineral that helps in regulating fluid balance, maintaining proper nerve and muscle function, and supporting heart health. It also promotes healthy blood pressure levels and aids in strengthening bone and health. 
  • Magnesium: Lady finger comprises magnesium, which is involved in a whole bunch of biochemical reactions within the body, including energy production, muscle and nerve function, and maintenance of bone health.
  • Calcium: Lady finger provides some calcium, which is important for bone health, muscle contraction, and nerve function.
  • Iron: Lady finger comprises iron, a mineral essential for the production of red blood cells and oxygen transport within the body.

Fibre and Antioxidants:

This vegetable also comprises a great amount of dietary fibre and antioxidants. The fibre content in lady fingers helps promote healthy digestion, prevents constipation, and supports weight management. Antioxidants like vitamin C and other phytonutrients present in lady fingers help fight against free radicals, reduce inflammation, and support overall health.

Health Advantages of Lady Finger

Lady finger, or okra, offers various health advantages because of its wealthy nutrient profile. Listed here are some key advantages:

1. Promotes Digestive Health 

Lady finger is a great source of dietary fibre. Fibre is important for maintaining regular bowel movements and stopping constipation. It adds bulk to the stool, making it easier to go through the digestive tract. . It helps prevent constipation, maintains a healthy digestive system, and reduces the chance of gastrointestinal issues. Lady fingers also contain enzymes reminiscent of amylase and lipase, which aid within the digestion of carbohydrates and fats respectively. 

2. Improves Heart Health

Lady finger is low in saturated fat and cholesterol, making it a heart-healthy food selection. A food regimen low in saturated fat and cholesterol is essential for maintaining healthy blood levels of cholesterol and reducing the chance of heart disease. Studies have shown that it’s wealthy in dietary fibre that helps lower levels of cholesterol by binding to cholesterol within the digestive tract and stopping its absorption into the bloodstream.

3. Reduces Risk of Diabetes

Firstly, lady finger is a low-calorie vegetable with a low glycemic index. Foods with a low glycemic index release glucose into the bloodstream at a slower pace, stopping sudden spikes in blood sugar levels. It also comprises soluble fibre, which may help regulate blood sugar levels. Soluble fibre slows down the absorption of sugar into the bloodstream, stopping rapid spikes in blood glucose after a meal. In accordance with studies, it helps in reducing the chance of type 2 diabetes. 

4. Prevents Inflammation

The vegetable comprises various antioxidants, including vitamin C, flavonoids, and polyphenols. These antioxidants help neutralise harmful free radicals within the body and reduce oxidative stress, which is a serious contributor to inflammation. Studies say that by reducing oxidative stress, lady fingers may help prevent chronic inflammation and its associated health risks.

5. Boosts Immunity

Lady finger is a great source of dietary fibre, which plays a task in supporting a healthy gut microbiota. It also comprises various antioxidants, including flavonoids, phenolic compounds, and vitamin A that protects immune cells from oxidative damage. Some traces of phytonutrients are also present in lady fingers, that are natural compounds. They’re known to have immune-boosting properties.


Lady finger offers quite a few health advantages. It promotes digestive health, improves heart health by lowering levels of cholesterol, reduces the chance of diabetes by regulating blood sugar levels, prevents inflammation through its antioxidants, and boosts immunity with its fibre and immune-protective compounds.

5 Suggestions On How you can Select High-Quality Lady Finger within the Market 

  1. Appearance: Select lady finger pods which are vibrant green in color, firm, and free from blemishes or spots. Avoid those with bruises, soft spots, or signs of decay.
  1. Size: Search for medium-sized lady finger pods as they have a tendency to be more tender and flavorful. Avoid excessively large or oversized pods, as they could be tough and fibrous.
  1. Texture: Gently squeeze the girl finger pods to make sure they’re firm but not too hard. They need to have a slight snap when bent. Avoid pods which are limp or rubbery.
  1. Length: Opt for woman finger pods which are around 3-4 inches in length, as they are frequently more tender in comparison with longer ones.
  1. Seasonality: Lady finger is best when it’s in season, typically during summer and early fall. During these times, you usually tend to find fresh and flavorful pods out there.

Recipes Using Lady Finger

Lady finger curd curry/ Dahi Bhindi


  1. Lady finger, chopped  – 200 gm
  2. Whisked Curd – 1/2 cup
  3. Gram Flour – 1 tsp
  4. Ginger garlic paste – 1 tsp
  5. cumin seeds – 1/4 tsp
  6. mustard seeds – 1/4 tsp
  7. Salt – to taste
  8. Turmeric Powder – 1/4 tsp
  9. chilli powder – 1/2 tsp
  10. coriander powder – 1 tsp
  11. Oil – 2 tsp

Method – 

  • Heat oil in a pan. Add the cumin and mustard seeds and allow them to splutter.
  • Add the chopped lady fingers and saute for a couple of minutes stirring on a regular basis. 
  • Add ginger garlic paste, salt and spices and saute.
  • In one other bowl, mix gram flour, curd and half cup water to form a smooth mix.
  • Add this mixture to the pan and stir repeatedly.
  • Cook for five more minutes and serve hot with roti or rice. 

Oven baked Lady finger

Ingredients – 

  1. Lady fingers, cut into 1/2 inch slices – 200 gms
  2. Olive oil 1 tbsp
  3. Sea salt to taste
  4. Garlic powder – 1 tsp
  5. Black pepper – 1/2 tsp
  6. Paprika – 1/2 tsp
  7. Dry mango powder – 1/2 tsp

Method – 

  • Preheat oven to 180C
  • Line a baking sheet with foil or parchment paper and keep aside.
  • In a bowl, mix lady finger, olive oil, salt, garlic powder, paprika, mango powder and black pepper.
  • Place these on a baking sheet in a single layer.
  • Roast within the oven for quarter-hour or until the perimeters of okra are browned.
  • Serve with lemon drizzled on top.

Side Effects of Consuming Lady Finger

Though lady finger is mostly secure and well-tolerated by most people, there are a couple of potential unwanted effects and precautions to think about:

  1. While it is rare, some individuals may experience allergic reactions to lady finger. This is often brought on by proteins present within the vegetable. Symptoms of an allergic response can include itching, hives, swelling of the face or throat, difficulty respiration, and gastrointestinal distress. In case you suspect an allergy to lady finger, it is strongly recommended to avoid consumption and seek the advice of with a healthcare skilled for diagnosis and guidance.
  1. Lady Fingers can sometimes cause gas or flatulence in certain individuals. That is primarily because of its high fibre content. Fibre-rich foods could be tougher to digest, resulting in increased gas production within the intestines. To minimise gas issues, cook lady finger thoroughly, as this may make it easier to digest. Moreover, drinking loads of water together with fibre helps gastric emptying and forestall gas formation..
  1. It might potentially interact with certain medications. Nonetheless, there aren’t any widely reported interactions between lady finger and medications. In case you are taking any specific medications, especially those which are known for food interactions, it’s advisable to seek the advice of together with your healthcare provider or pharmacist. They will provide personalised advice based in your medication regimen and potential interactions.

HealthifyMe Suggestion

Do you hate lady finger due to their sliminess? There are a lot of ways to cut back the identical. 

– Cook it on high heat and avoid overcooking to take care of the crispness.

– Adding acidic foods reminiscent of lemon juice, curd can reduce the sliminess.

– Bake or air fry the girl finger together with spices to make it crispy and engaging.


Lady finger offers a spread of dietary and health advantages. It’s wealthy in dietary fiber, antioxidants, vitamins, and minerals, which support digestive health, heart health, blood sugar management, immune function, and weight management. Incorporation of lady fingers right into a balanced food regimen can provide these advantages, together with adding variety and flavor to meals. So, consider including this versatile vegetable in your culinary repertoire for improved overall health and well-being.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information please contact our certified nutritionists Here

Regularly Asked Questions (FAQs)

1. Is lady finger good for diabetes?

Yes, lady fingers are helpful for diabetes management. It has a low glycemic index and comprises soluble fibre that helps regulate blood sugar levels.

2. Does lady finger cause gas?

Lady finger may cause gas in some individuals because of its high fibre content. Cooking it thoroughly and step by step increasing fibre intake may help minimise gas production.

3. What number of calories in a woman finger?

A single medium-sized lady finger (roughly 100 grams) comprises around 33 calories. The calorie content may vary barely depending on the dimensions and preparation method.

4. Does lady finger cause allergies?

While allergies to lady fingers are rare, some individuals could also be allergic to it. If you might have a known allergy to lady finger or related vegetables, it will be significant to avoid consumption and seek medical advice if essential.

5. Does lady finger cause constipation?

No, lady fingers don’t cause constipation. Actually, it is helpful for promoting regular bowel movements because of its high fibre content, which helps prevent constipation.

6. Does lady finger cause acidity?

Lady finger will not be known to cause acidity. It is mostly considered a low-acid food and is well-tolerated by most people. Nonetheless, individual sensitivities may vary, so it’s best to watch how your body reacts to it.

Research Sources

  1. Vitamin C
  2. Effect of okra seed in reduction of cholesterol
  3. Anti-hyperglycemic effect of Abelmoschus culentesus (Okra) on patients with diabetes type 2: a randomized clinical trial
  4. Effects of okra ( Abelmoschus esculentus L) on inflammatory mediators: a scientific review of preclinical studies

What are GLP-1 peptides?

They’re small sequences of amino acids which are secreted from
cells within the small
intestine and the brain. They work as physiological regulators of appetite and food
intake – mainly they transmit the message that the stomach is full to the brain.


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