Okra Stew with Meat
The authentic home-cooked dish loved by millions: okra pods stewed in tomato broth with garlic and fresh coriander and tender pieces of meat. Okra is a nutritional gem thanks to its gel-like fibre (mucilage), which slows carbohydrate absorption and gives the meal a low glycemic index (≈35).
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Fill about two-thirds of your plate with okra, meat and tomato sauce, and keep the rice to 4 or 5 spoonfuls, to enjoy the flavour while keeping blood sugar steady.
Best preparation methods
Quickly sauté the okra with garlic, coriander and olive oil before adding the tomato sauce to set its texture, and squeeze fresh lemon over the dish for flavour and better iron absorption.
Important Nutritional Note
The unique soluble fibre in okra forms a gel-like network in the gut that slows the absorption of sugars and supports metabolic balance, making it one of the best choices for people with diabetes and for lasting fullness.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 156 kcal | 468 kcal |
| Protein | 14 g | 42 g |
| Carbohydrate | 10 g | 30 g |
| Available carbohydrate | 6.2 g | 18.6 g |
| Fat | 7 g | 21 g |
| Dietary fibre | 3.8 g | 11.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (14), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Okra Stew with Meat good for weight loss?
It can be a useful part of a weight-loss plan because it provides 9 g of protein per 100 kcal, and protein supports fullness. A 300 g portion gives 468 kcal.
How does Okra Stew with Meat affect blood sugar?
Its glycemic index is 35 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 300 g portion has a glycemic load of 6.5 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Okra Stew with Meat?
A typical 300 g portion of Okra Stew with Meat provides about 468 kcal, 42 g protein, 30 g carbohydrate, 21 g fat and 11.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.