Use it up · Vegetables

Okra

Have extra okra? Here’s how to choose, store and prep okra, plus 5 family recipes to use it all up, best matches first.

🍽 See the recipes 🧺 Pick a few things you have

🛒 Choosing it

Choose small, bright green pods (under 4 inches) that snap easily.

Best season: Summer. Timing varies by region.

🧊 Storing it

Fridge: 3 to 4 days, dry
Freezer: 12 months (blanch first)

Keep the fridge at 40°F or below and the freezer at 0°F. Freezer times are for best quality; food kept frozen at 0°F stays safe. When in doubt, throw it out. Times from Rutgers Cooperative Extension.

🔪 Prepping it

Keep it dry until cooking. Roast or pan-fry whole or sliced; it thickens gumbo and stews.

📊 Nutrition per 100 g

Okra. 100 g is about 3 1/2 ounces.

Calories	33 kcal	2%
Protein	1.9 g	4%
Total fat	0.2 g	0%
Saturated fat	0.0 g	0%
Total carbohydrate	7.5 g	3%
Dietary fiber	3.2 g	11%
Total sugars	1.5 g
Sodium	7.0 mg	0%
Calcium	82 mg	6%
Iron	0.6 mg	3%
Potassium	299 mg	6%

% Daily Value for adults (FDA). From USDA FoodData Central 169260 (SR Legacy).

🍽 Recipes that use it up

5 recipes, the ones that use the most okra first.

Plan them into your week in the meal planner, or find recipes for two or three things at once with the “What can I make?” picker.

Storage times and buying tips are general guides from the sources below; follow any date or instructions on the package. Cook meat, poultry, fish and eggs to the USDA safe temperatures in each recipe.