Bhindi Sabzi: Calories, Nutrition and Health Benefits
A beloved Indian vegetable dish that's low in calories, high in fiber, and packed with nutrients essential for weight loss, diabetes management, and overall health.
Quick Nutrition Facts
Per 100g Serving (1 Cup)
| Nutrient | Amount |
|---|---|
| Calories | 65 kcal |
| Protein | 2g |
| Carbohydrates | 7g |
| Fiber | 3.2g |
| Sugars | 1.5g |
| Fat | 3.5g |
| Potassium | 299mg |
| Vitamin C | 16mg |
| Folate | 60mcg |
| Magnesium | 57mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Bhindi (okra) contains unique soluble fiber that helps regulate blood sugar levels. When cooked with minimal oil, it's one of the lowest-calorie Indian sabzis while providing excellent digestive health benefits.
Myth Busters
MYTH #1: Bhindi Causes Gas and Bloating
TRUTH: While bhindi contains fiber that can cause gas in some people, proper cooking reduces this. Cooking okra with spices like ajwain (carom seeds) and hing (asafoetida) aids digestion and prevents bloating. Start with smaller portions if you're sensitive.
MYTH #2: The Sliminess in Bhindi is Unhealthy
TRUTH: The mucilage (slime) in bhindi is actually beneficial. This soluble fiber helps lower cholesterol, improves gut health, and slows glucose absorption. To reduce sliminess while retaining benefits: wash and dry bhindi thoroughly, cut into larger pieces, cook on high heat with minimal stirring.
MYTH #3: Diabetics Should Avoid Bhindi
TRUTH: Bhindi is one of the best vegetables for diabetics. Studies show okra water and cooked okra help reduce blood sugar levels due to polysaccharides that slow glucose absorption. Low GI (around 20) makes it diabetes-friendly.
MYTH #4: Bhindi Has No Nutritional Value
TRUTH: Bhindi is nutrient-dense with 3.2g fiber, 60mcg folate (15% DV), 16mg vitamin C (18% DV), and significant magnesium and potassium. It's also rich in antioxidants like quercetin and catechin that support heart health.
MYTH #5: Fried Bhindi is Just as Healthy
TRUTH: Deep-frying bhindi increases calories from 33 kcal (raw) to 150+ kcal per 100g due to oil absorption. Stir-frying with 1-2 tsp oil keeps it under 80 kcal while preserving nutrients. Choose dry roasting or minimal oil cooking for weight loss.
MYTH #6: Pregnant Women Should Avoid Bhindi
TRUTH: Bhindi is excellent for pregnancy due to its 60mcg folate per 100g (15% DV) which prevents neural tube defects. The fiber also helps with pregnancy-related constipation. Safe and highly recommended.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 65 calories per 100g, 3.2g fiber promotes fullness, low fat when cooked with minimal oil. Perfect low-calorie vegetable. |
| Muscle Gain |  | Limited protein (2g per 100g). Good as a side dish but pair with protein sources like paneer, chicken, or dal. |
| Diabetes Management | | Low GI (~20), soluble fiber slows glucose absorption, helps improve insulin sensitivity. Excellent choice for diabetics. |
| PCOS Management | | High fiber regulates insulin, low glycemic index prevents blood sugar spikes, anti-inflammatory properties support hormonal balance. |
| Pregnancy Nutrition | | 60mcg folate (15% DV) prevents birth defects, fiber relieves constipation, vitamin C boosts iron absorption. |
| Viral/Flu Recovery |  | 16mg vitamin C supports immunity, easy to digest, provides gentle nutrition during recovery. Good but not the highest vitamin C source. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Bhindi Sabzi
Understanding how bhindi affects your blood glucose shows why it's excellent for diabetes management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Benefits
The soluble fiber in bhindi naturally slows glucose absorption, but you can enhance this effect:
- 🍚 Pair with protein - Add paneer, chicken, or dal to your meal
- 🥄 Cook with minimal oil - Reduces overall calorie and fat load
- 🌶️ Add spices - Turmeric, cinnamon help regulate blood sugar
- 🍋 Squeeze lemon - Vitamin C enhances nutrient absorption and reduces sliminess
This combination keeps blood sugar stable while providing sustained energy and fullness.
Cultural Significance
Bhindi (okra/lady's finger) has been cultivated for over 3,000 years, originating in Ethiopia and spreading to India, the Middle East, and eventually the Americas.
In India:
- Essential vegetable in North Indian cuisine, especially in Punjabi households
- Known by various names: bhindi (Hindi), vendakkai (Tamil), bendekayi (Kannada)
- Often prepared with onions, tomatoes, and aromatic spices
- Ayurveda recommends bhindi for digestive health and cooling properties
- Commonly served with roti, paratha, or rice as part of daily meals
Global Impact:
- India is the largest producer of okra globally (6+ million tons annually)
- Popular in Southern US cuisine (gumbo), Middle Eastern dishes, and African stews
- Sustainable crop: grows in hot climates with minimal water requirements
- Entire plant is edible: young pods, leaves, seeds, and even flowers
Compare & Substitute
Bhindi Sabzi vs Similar Low-Calorie Vegetables (Per 100g)
| Nutrient | 🌿 Bhindi Sabzi | 🥒 Cucumber | 🍆 Baingan Bharta | 🥬 Palak Sabzi |
|---|---|---|---|---|
| Calories | 65 kcal | 15 kcal | 85 kcal | 49 kcal |
| Carbs | 7g | 3.6g | 8.5g | 3.6g |
| Fiber | 3.2g | 0.5g | 3g | 2.2g |
| Protein | 2g | 0.7g | 1.2g | 2.9g |
| Fat | 3.5g | 0.1g | 5g | 2.5g |
| Folate | 60mcg | 7mcg | 22mcg | 194mcg |
| Vitamin C | 16mg | 2.8mg | 2.2mg | 28mg |
| Best For | Diabetes, PCOS | Hydration, cooling | Rich flavor, hearty | Iron, pregnancy |
Frequently Asked Questions
Is bhindi sabzi good for weight loss?
Yes, bhindi sabzi is excellent for weight loss. At only 65 calories per 100g with 3.2g fiber, it promotes fullness and helps control appetite.
Best practices: Cook with minimal oil (1-2 tsp); pair with protein-rich foods for balanced meals; eat 1-2 cups daily as part of vegetable intake; choose dry roasting or air frying over deep frying.
Can diabetics eat bhindi sabzi?
Diabetics can safely eat bhindi sabzi - it's one of the best vegetables for blood sugar management. Bhindi has a low glycemic index (~20) and contains soluble fiber that slows glucose absorption, helping prevent blood sugar spikes.
Tips for diabetics: Eat 1-2 cups per meal; combine with protein and healthy fats; avoid adding excess oil or frying; drink okra water (soaked overnight) on empty stomach for additional blood sugar benefits. Always monitor blood sugar response.
How much protein is in bhindi sabzi?
Bhindi sabzi contains 2g of protein per 100g. While not a high-protein food, it provides quality plant-based protein plus essential micronutrients.
For muscle gain or high-protein diets, pair bhindi with dal, paneer, chicken, or eggs to boost overall protein intake.
What are the main health benefits of bhindi?
Key Benefits:
- Blood Sugar Control: Low GI and soluble fiber help manage diabetes
- Digestive Health: 3.2g fiber supports regular bowel movements and gut health
- Heart Health: Soluble fiber reduces cholesterol; potassium regulates blood pressure
- Weight Management: Low calories (65 kcal) with high satiety from fiber
- Pregnancy Support: 60mcg folate (15% DV) prevents birth defects
- Immune Function: Vitamin C and antioxidants boost immunity
Is bhindi good for PCOS?
Yes, bhindi is highly beneficial for PCOS management. The high fiber content (3.2g per 100g) helps regulate insulin levels, which is crucial for PCOS; low glycemic index prevents blood sugar spikes that worsen hormonal imbalances; anti-inflammatory properties reduce PCOS-related inflammation.
Recommendation: Include 1-2 cups of bhindi sabzi 3-4 times per week; cook with minimal oil; combine with other low-GI vegetables and lean proteins for optimal PCOS diet.
What is the best way to cook bhindi for maximum nutrition?
Optimal Cooking Methods:
- Stir-frying - Use 1-2 tsp oil, high heat, quick cooking (10-12 minutes)
- Dry roasting - No oil, preserves nutrients, reduces sliminess
- Air frying - Minimal oil spray, crispy texture, retains vitamins
Tips to preserve nutrition: Don't overcook - retain vitamin C and color; add lemon juice at the end - enhances nutrient absorption; use spices like turmeric and cumin - increase antioxidant content; avoid deep frying - triples calories and destroys heat-sensitive vitamins.
How do I reduce the sliminess in bhindi?
Proven Methods:
- Wash and dry bhindi completely before cutting; pat dry with paper towel
- Cut into larger pieces rather than thin slices
- Cook on high heat with minimal stirring
- Add a squeeze of lemon juice or a pinch of amchur (dry mango powder) during cooking
- Avoid covering the pan while cooking - lets moisture evaporate
Note: The mucilage (slime) contains beneficial soluble fiber, so some amount is actually good for health. These methods reduce excess sliminess while retaining nutritional benefits.
Can I eat bhindi sabzi during pregnancy?
Yes, bhindi sabzi is highly recommended during pregnancy. It provides 60mcg folate per 100g (15% of daily needs), which prevents neural tube defects; high fiber content (3.2g) relieves pregnancy-related constipation; vitamin C enhances iron absorption from other foods; low calories help manage healthy pregnancy weight gain.
Safe consumption: 1-2 cups per meal, 3-4 times per week; cook thoroughly to ensure food safety; pair with iron-rich foods like dal or leafy greens; include variety - don't rely solely on bhindi for vegetable intake.
