How Many Calories in Bamia (Okra Stew)?
A 250 gram serving of Bamia (Okra Stew), cooked with meat in a tomato sauce, comes in at roughly 225 calories. There are 90 kcal in 100 grams of okra stew; the amount of meat, the olive oil and the cooking liquid push this figure up or down.
Bamia (Okra Stew) nutrition facts
| Nutrient | 100 g | 1 serving (250 g) |
|---|---|---|
| Calories | 90 kcal | 225 kcal |
| Carbs | 10 g | 25 g |
| Protein | 3.5 g | 8.8 g |
| Fat | 4.5 g | 11.3 g |
| Fiber | 3.5 g | 8.8 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 250 g | 225 kcal |
| 1 small bowl | 200 g | 180 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Bamia (Okra Stew) (250 g, 225 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Bamia (Okra Stew) is a classic dish of MENA and Mediterranean cooking, made by simmering fresh or dried okra with tomatoes, onion and, most often, cubed meat in a meat broth over low heat. The first thing that sets its calorie count is the amount of meat and oil that goes into the pot: there is a real difference between a rich, meaty version generous with olive oil and a light, vegetable-forward one. The second deciding factor is how it is served; okra stew is usually eaten with rice or bread, and those additions raise the total calories of the plate noticeably.
On the macro side, okra stew is a balanced, fiber-rich vegetable dish: 100 grams carries 90 kcal, 3.5 g of protein, 10 g of carbs, 4.5 g of fat and 3.5 g of fiber. One serving (250 g) works out to 225 calories. That fiber content makes the dish filling and easy on digestion, while its protein and fat values depend largely on the meat added to it.
How Many Calories Are in a Small Bowl of Okra Stew?
A small bowl (200 g) of okra stew is roughly 180 calories, while a full serving (250 g) climbs to 225 kcal. These figures are for the classic meaty, tomato-based version. Adding a ladle of rice puts around 200 kcal onto the plate, and a slice of bread adds a similar amount; more often than not, what decides the final total is not the okra itself but the carbs served alongside it.
What Is the Nutritional Value and Protein Content of Okra Stew?
One serving (250 g) of okra stew provides roughly 8.8 g of protein, 25 g of carbs and 11.3 g of fat. Most of that protein comes from the meat added to the dish; a version cooked mainly with vegetables keeps this value lower. What really stands out about okra is its fiber: with 3.5 g of fiber per 100 grams, it sits among the vegetable dishes that keep you full for longer.
Can You Eat Okra Stew on a Diet?
Absolutely; in fact okra stew is one of the more diet-friendly vegetable dishes. High in fiber and only 90 kcal per 100 grams, it makes for a light yet satisfying meal when cooked with little oil and a moderate amount of meat. The thing to watch is portion size and what comes with it: one serving (250 g) is 225 kcal, but rice and bread piled on top grow the plate quickly. Balancing okra with plenty of salad and measured carbs is a practical way to keep calories in check without losing the pleasure.
Frequently asked questions
Does okra stew make you gain weight?
On its own, okra stew is not a weight-gaining dish; one serving (250 g) is about 225 kcal and it is high in fiber. What tips the weight balance is your total daily calories and the rice or bread eaten alongside it. This is for informational purposes only and is not medical advice.
Is okra stew high in protein?
When cooked with meat it reaches a reasonable level; one serving (250 g) of okra stew provides around 8.8 g of protein. If you want more protein, raising the amount of meat or adding a bowl of yogurt on the side helps.
Which is lower in calories, olive-oil okra or meaty okra?
Usually the olive-oil, vegetable-forward version is lower in calories than a heavily meaty one, since most of the calories come from the meat and the cooking oil. Per 100 grams, the classic meaty okra stew sits at around 90 kcal, and this figure drops as the amount of meat goes down.
How much of a daily calorie intake does Bamia (Okra Stew) provide?
One serving of Bamia (Okra Stew) (250 g) has about 225 kcal — roughly 11% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Bamia (Okra Stew)?
In 100 g of Bamia (Okra Stew), the energy split is roughly 42% carbs, 15% protein and 43% fat.
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