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Lady Finger (Bhindi): Benefits, Uses, and Nutrition Facts

Food And Nutrition

Lady Finger (Bhindi): Benefits, Uses, and Nutrition Facts


Medically Reviewed By
Dr. Ragiinii Sharma

Written By Komal Daryani
on Apr 18, 2024

Last Edit Made By Komal Daryani
on Apr 18, 2024

Lady Finger (Bhindi): Benefits

Are you someone who hates eating bhindi (ladyfinger)? Don’t worry, you're not alone. The slimy texture of the vegetable is disliked by many. However, Ladyfinger has always had a divided fanbase; some people hate it for its texture, and others love it for the same.

Some studies show that eating a diet high in polyphenols is good to boost heart health by minimizing your risk of blood clots and oxidative damage. And you get it abundantly in Lady Finger.

Summers are the season when Ladyfinger is everywhere, and there should be something to motivate those who don’t like it to eat it. 

So, did you know about Bhindi's enormous health benefits?


No worries; if you keep reading, you’ll learn all about the benefits, uses, and side effects of ladyfinger. 

Let us start with the nutritional values of the ladyfinger.

Nutrients found in Ladyfinger:


Amount per 100 g 


7.45 g 


1.93 g 


0.19 g 


3.2 g 


1.48 g 


33 kcal 


0.34 g 


7 mg 


299 mg 


0.62 mg 


57 mg 


82 mg 


61 mg 


0.58 mg 


0.788 mg 

Vit K

31.3 µg3

Vit A 

36 µg 

Vit B6 

0.215 mg 

Vit C 

23 mg 

Vit E 

0.27 mg 


0.109 mg 

These are all the nutritional benefits that are available in 100 grams of Ladyfinger.

Key properties of ladyfinger:

There are many great properties of ladyfinger and multiple health benefits of the vegetable. Some of its properties are:

  • It is seen to have antidiabetic properties.
  • Protects the body from inflammation.
  • It makes the bones healthier and stronger.
  • Has antioxidant properties.
  • It can be antibacterial and protect against infections.
  • Reduces fever and fatigue.

These are some of the many properties that a ladyfinger beholds.

How to Use Ladyfingers:

Ladyfingers are widely used in countries around the world, especially in India, South America, and Africa. Some places have different names for ladyfinger, like okra and gumbo. In other cultures, the use of ladyfingers is different. Let’s discuss some common ways of using ladyfingers:

  • Stirred Fried:

This is the most common way to cook ladyfingers. It can be stir-fried individually or with the vegetables of your choice.

  • Stews and Soups:

Many people use ladyfinger in soups and stews. It is used to enhance the taste and texture of the soups. They double the flavor of the soups to which they are added.

  • Fritters:

Fritters, better known to us as pakoras, are also made out of ladyfingers. They are a popular form of snack around the world. Many people make and eat them in their household.

  • Pickles:

Ladyfinger can also be used as a side dish. It can be pickled, preserved for a long time, and used later on as per convenience. 

If you don’t like eating ladyfinger the normal stir-fried way, you can try all these alternatives and include them in your diet.

Benefits of Ladyfinger:

Bhindi is a vegetable with many health benefits that would make you look back and regret all those times you were scrunching your face when it was for dinner.

Let's know all about the benefits it entails: 

Consuming ladyfingers can be beneficial for someone with type 2 diabetes. The fibers and nutrients in the vegetable help regulate blood sugar. And researches on the ladyfinger found that it has insulin-like properties. 

  • Skin Conditions:

Ladyfinger is known for containing vitamin C, which helps remove skin pigmentations, and its fiber content reduces the toxins in the body, thus making your skin healthier. However, if you have been suffering from skin conditions, you should consult a doctor and get their opinion. 

  • Colon Cancer:

Fibre plays an important role as the cleaner of the intestinal tract, and ladyfinger is a fibrous vegetable, making it the best for your intestine. This is why it reduces the risk of colon cancer, as the colon is the largest part of the intestine. However, if you are suffering from a form of cancer, you must do whatever your health provider advises you to do. 

It has been discovered that ladyfinger has diuretic properties, making it beneficial for those suffering from UTIs. Consuming ladyfingers, if you have UTIs, makes urination less painful and increases the flow of urine. 

It helps manage bad cholesterol in the body. Ladyfinger alters cholesterol absorption. It contains pectin, which is responsible for controlling the percentage of bad cholesterol in the body. 

The lack of blood in the body is called anemia. Ladyfinger has high amounts of iron, folate, and vitamin K, which are responsible for regulating hemoglobin. Thus, Ladyfinger increases the quantity of blood in the body. 

These are the key benefits of regular consumption of ladyfingers.

Side Effects of Ladyfinger: 

We all know that anything in excess is harmful to the body. If someone starts consuming bhindi in large quantities daily, they might see its side effects on their body.

Excess amounts of ladyfinger can cause stones in your gallbladder, because of which there might be a need to get the gallbladder removed. This happens because there might be excessive oxalate consumption in your body.

Some people can also be allergic to ladyfinger, and ingestion might trigger a severe allergic reaction. If you think you have been experiencing allergy symptoms, it is important to get a doctor's opinion.


Ladyfinger is one of the most beneficial vegetables if consumed in adequate amounts. It contains all the necessary nutrients for the body and plays a crucial role in the prevention of many diseases. If you want to reap the advantages of the vegetable, it is important to consume it in moderation.

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