Bhindi Masala: Calories, Nutrition and Health Benefits
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Perplexity A versatile, nutrient-dense Indian vegetable with exceptional fiber content and minimal calories—perfect for weight loss, diabetes management, and everyday healthy eating.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 33 kcal |
| Protein | 2.0g |
| Carbohydrates | 7.5g |
| Fiber | 3.3g |
| Sugars | 1.5g |
| Fat | 0.2g |
| Vitamin K | 31.3mcg |
| Vitamin C | 23mg |
| Folate | 88mcg |
| Magnesium | 33mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Bhindi's soluble mucilage fiber binds cholesterol and slows glucose absorption, making it ideal for both weight management and diabetes control. The high vitamin K content supports bone mineralization and cardiovascular health with minimal caloric expense.
Myth Busters
MYTH #1: Bhindi is Slimy and Hard to Digest
TRUTH: The mucilage that creates sliminess is soluble fiber—exactly what aids digestion and regulates blood sugar. Dry roasting before sautéing reduces sliminess while preserving this beneficial fiber.
MYTH #2: Bhindi Masala is Too Oily to be Healthy
TRUTH: Traditional bhindi masala uses minimal oil when prepared properly. The vegetable contains 89% water and only 0.2g fat naturally. Healthy preparations require just 1-2 teaspoons oil per serving.
MYTH #3: Bhindi Has No Nutritional Value
TRUTH: Bhindi provides 31% of daily vitamin K for bone health and blood clotting, plus 23mg vitamin C (38% DV) for immunity, and 88mcg folate (22% DV) essential for cell division.
MYTH #4: Bhindi is Boring and Tasteless
TRUTH: Bhindi's mild flavor is a canvas for Indian spices. With onions, tomatoes, garlic, ginger, cumin, and chili, bhindi masala becomes a rich, satisfying dish.
MYTH #5: Only Indians Eat Bhindi
TRUTH: Okra (bhindi) is cultivated globally—West Africa, Middle East, USA, and Southeast Asia all have okra dishes. Indian bhindi masala is a regional specialty.
MYTH #6: Bhindi Causes Gas and Bloating
TRUTH: Well-cooked bhindi with proper spices (especially ginger and cumin which aid digestion) rarely causes issues. Gas occurs with raw okra or improper cooking.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 33 calories, 3.3g fiber promotes satiety, 89% water, zero fat. Perfect for unlimited consumption without calorie concerns. |
| Muscle Gain |  | 2g protein per 100g provides micronutrient support for recovery. Combine with protein sources. |
| Diabetes Management | | Low GI (~15), 3.3g soluble fiber slows glucose absorption, minimal sugar (1.5g). Excellent vegetable choice for blood sugar control. |
| PCOS Management | | Supports insulin sensitivity through fiber and low glycemic load; anti-inflammatory. Safe for unlimited consumption. |
| Pregnancy Nutrition | | 88mcg folate supports fetal neural development, vitamin K for bone development, high water for hydration. |
| Viral/Flu Recovery | | Easily digestible, 23mg vitamin C boosts immunity, 89% water aids hydration, gentle on recovering stomach. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Bhindi
Understanding bhindi's minimal impact on blood glucose helps optimize meal timing and combinations.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Why Bhindi Keeps Blood Sugar Stable
The soluble fiber in bhindi forms a viscous gel that slows carbohydrate absorption, resulting in minimal glucose spikes. This makes bhindi one of the safest vegetables for unlimited consumption by diabetics and weight loss seekers.
Pair with protein (dal, paneer, eggs) and healthy fat (coconut oil, ghee) to further flatten any glucose curve.
Cultural Significance
Bhindi (okra) holds deep roots in Indian cuisine, particularly across North and South India.
In India:
- Essential in Gujarati, Rajasthani, and South Indian cooking traditions
- Ayurveda values bhindi for digestive health and vata balance, recommending well-cooked preparations with warming spices
- Grown widely across Indian states; seasonal availability peaks during monsoon
- Affordable, nutrient-dense vegetable accessible across all socioeconomic groups
Global Impact:
- Okra cultivated in 60+ countries across Africa, Middle East, Americas, and Asia
- West African okra soup, Turkish okra stews, and Ethiopian okra dishes show global appreciation
- Growing interest in plant-based nutrition makes bhindi increasingly popular globally
Compare & Substitute
Bhindi vs Similar Low-Calorie Vegetables (Per 100g)
| Nutrient | 🥘 Bhindi Masala | 🥬 Spinach | 🥒 Cucumber | 🌶️ Bell Pepper |
|---|---|---|---|---|
| Calories | 33 kcal | 23 kcal | 16 kcal | 31 kcal |
| Carbs | 7.5g | 3.6g | 3.6g | 6g |
| Fiber | 3.3g | 2.2g | 0.5g | 2.2g |
| Protein | 2.0g | 2.9g | 0.7g | 1.0g |
| Fat | 0.2g | 0.4g | 0.1g | 0.3g |
| Vitamin K | 31.3mcg | 483mcg | 16.4mcg | 4.9mcg |
| Vitamin C | 23mg | 28.1mg | 2.8mg | 80.4mg |
| Best For | Fiber, low-cal, low GI | Iron, calcium, protein | Ultra-light hydration | Vitamin C, color |
Frequently Asked Questions
Is bhindi good for weight loss?
Yes, bhindi is one of the best vegetables for weight loss. At only 33 calories per 100g with 3.3g fiber and 89% water, it provides satiety without caloric burden. The low glycemic index prevents blood sugar spikes that trigger hunger. Eat unlimited portions; prepare with minimal oil.
Can diabetics eat bhindi masala?
Diabetics can eat bhindi daily without blood sugar concerns. The glycemic index is approximately 15 (very low), soluble fiber slows carbohydrate absorption, and natural sugar content is only 1.5g per 100g. Traditional Indian preparations with onions, tomatoes, and spices enhance flavor without added sugar.
What vitamins does bhindi contain?
Bhindi provides 31.3mcg vitamin K (39% DV) for bone health and blood clotting, 23mg vitamin C (38% DV) for immune function, and 88mcg folate (22% DV) supporting cell division and fetal development. One 100g serving delivers substantial micronutrient density.
Is bhindi a good protein source?
Bhindi provides 2g protein per 100g, modest for a vegetable but nutritionally significant. When combined with dal (lentils), paneer (cottage cheese), eggs, or legumes, bhindi becomes part of a complete protein meal.
What are the main health benefits of bhindi?
Bhindi reduces cholesterol through soluble mucilage fiber; supports digestive regularity with 3.3g fiber; maintains stable blood glucose via low GI; prevents anemia through folate (88mcg); strengthens bones with vitamin K (31% DV); boosts immunity with vitamin C; and aids weight loss through minimal calories and high satiety.
How should bhindi be prepared for maximum nutrition?
Dry roast bhindi in a hot pan for 2-3 minutes first to reduce sliminess, then sauté with minimal oil (1-2 teaspoons per serving) and aromatics. Add onions, tomatoes, ginger, cumin, and chili for flavor and digestive support. Avoid overcooking which destroys heat-sensitive vitamin C.
When is the best time to eat bhindi?
Bhindi fits any meal: breakfast with roti and curd; lunch with dal and rice; or dinner alongside protein. Its low glycemic impact makes it safe anytime, including pre-bedtime. Include at least 1-2 cups daily across meals.
IMPORTANT NOTE
Always cook bhindi thoroughly; raw okra contains anti-nutrients that cooking neutralizes. Properly prepared bhindi is safe and beneficial for all ages.
Can bhindi cause digestive issues?
Well-prepared bhindi with proper spices rarely causes issues. The mucilage aids digestion. Gas or bloating occurs with raw okra or improper cooking. Traditional recipes include ginger and cumin specifically to enhance digestibility.
