Vegetables · IFCT 2017
Ladies finger
Bendakaya in Telugu, bhindi in Hindi
- Energy
- 28 kcal
- Protein
- 2.08 g
- Carbs
- 3.62 g
- Fat
- 0.22 g
Per 100 g, as IFCT 2017 lists it.1
100 g gives you
- 29%of the day’s folate
- 35%of the day’s vitamin C
- 18%of the day’s magnesium
- 16%of the day’s fibre
Nutrition facts
Percentages are of the daily target for a woman of 30, lightly active.2
Per 100 g
Energy
- Energy27.5 kcal2%
Carbohydrates
- Carbohydrate3.62 g1%
- Fibre4.08 g16%
- Soluble fibre1.28 g
Fats
- Fat0.22 g<1%
- Saturated fat limit0.07 g<1% of limit
- Monounsaturated fat0.01 g
- Polyunsaturated fat0.11 g
- Omega-60.08 g<1%
- Omega-30.03 g3%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein2.08 g4%
- Histidine50.3 mg8%
- Isoleucine67.8 mg6%
- Leucine105 mg4%
- Lysine78.8 mg7%
- Methionine + cystine28.7 mg5%
- Phenylalanine + tyrosine124 mg15%
- Threonine78 mg19%
- Tryptophan10.2 mg5%
- Valine92.8 mg12%
Vitamins
- Vitamin A5.76 µg<1%
- Vitamin B10.04 mg3%
- Vitamin B20.07 mg4%
- Vitamin B30.61 mg6%
- Vitamin B50.28 mg6%
- Vitamin B60.27 mg14%
- Biotin1.58 µg4%
- Folate63.7 µg29%
- Vitamin B120 µg0%
- Vitamin C22.5 mg35%
- Vitamin D0 µg0%
- Vitamin E0.5 mg7%
- Vitamin K21.5 µg39%
Minerals
- Calcium86.1 mg9%
- Chromium5 µg10%
- Copper0.13 mg8%
- IodineNot in the source data
- Iron0.84 mg3%
- Magnesium66.1 mg18%
- Manganese0.3 mg8%
- Molybdenum5 µg11%
- Phosphorus57.5 mg6%
- Potassium263 mg8%
- Selenium0 µg0%
- Sodium limit7.37 mg<1% of limit
- Zinc0.45 mg3%
Details
Where the numbers come from, and what the food is called.
Names
- Telugubendakaya
- Hindibhindi
- Tamilvendakkai
- Kannadabendekayi
- Malayalamvendakka
- Scientific nameAbelmoschus esculentus
Household measures
- 1 medium katoriMedium (200 ml) katori, DGI 2024 household measure100 g
Source
- TableIFCT 2017
- Food codeD056
- Nutrients with no valueIodine
Used in 7 dishes
Andhra dishes first, then the ones that use the most. Grams are for one standard serving of the dish, weighed raw.
- Andhra · CurryBendakaya palli kuraOkra with roasted peanut136 g in one serving
- Andhra · CurryBendakaya vepuduStir-fried Okra136 g in one serving
- Andhra · MainBendakaya pulusuOkra in tamarind gravy135 g in one serving
- Andhra · MainBendakaya majjiga pulusuOkra in spiced buttermilk gravy100 g in one serving
- Andhra · MainBendakaya sambarBendakaya lentil-tamarind stew75 g in one serving
- Pan-Indian · CurryBhindi jeera sabziokra with cumin118 g in one serving
- Pan-Indian · CurryBhindi masala sabziSpiced okra with onion and tomato118 g in one serving