1 serving (100 grams) contains 17 calories, 1.0 grams of protein, 0.2 grams of fat, and 3.7 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
34 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 5.6 g | 20% | |
| Sugars | 3.9 g | ||
| protein | 2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 592 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bitter gourd cooked
Bitter gourd, also known as bitter melon or balsam pear, is a tropical vegetable commonly used in Asian, African, and Caribbean cuisines. It has a distinctively bitter taste and is often stir-fried, stuffed, or added to soups and curries. Bitter gourd is low in calories yet rich in nutrients, offering a source of Vitamin C, Vitamin A, folate, and fiber. A 100-gram serving of cooked bitter gourd provides approximately 20 calories, 0.2 grams of fat, 4.3 grams of carbohydrates, and 2 grams of dietary fiber. It also contains bioactive compounds like momordicin and charantin, studied for their potential role in supporting healthy blood sugar levels.
Health Benefits
- Supports immune health due to its high Vitamin C content (84 mg per 100 grams, about 93% of the daily value).
- May help regulate blood sugar levels, as it contains compounds like charantin and polypeptide-p, which are studied for hypoglycemic effects.
- Promotes digestion and gut health, being a good source of dietary fiber (2 grams per 100 grams).
- Rich in antioxidants like flavonoids and Vitamin A, contributing to reduced oxidative stress and better skin health.
- Contains folate (about 72 mcg per 100 grams), which supports healthy cell function and is particularly beneficial during pregnancy.
Dietary Considerations
Selection and Storage
Store whole bitter gourds in the refrigerator for up to a week, ideally in a perforated plastic bag to maintain freshness. Wash and remove the seeds before cooking to reduce bitterness slightly.
Common Questions About Bitter gourd cooked Nutrition
Is cooked bitter gourd high in protein?
Cooked bitter gourd is not particularly high in protein. A 100-gram serving of cooked bitter gourd contains approximately 1 gram of protein. It is better known for being low in calories and rich in other nutrients like vitamin C and fiber.
Can I eat cooked bitter gourd on a keto diet?
Yes, cooked bitter gourd is suitable for a keto diet as it is low in carbohydrates. A 100-gram serving contains only about 4 grams of carbs, making it a good choice for low-carb meal plans. However, avoid adding high-carb ingredients during preparation to maintain keto compatibility.
What are the health benefits of eating cooked bitter gourd?
Cooked bitter gourd is beneficial for its high vitamin C content, supporting immune health, and antioxidants that combat oxidative stress. It also contains dietary fiber, which aids digestion and helps regulate blood sugar levels. However, excessive consumption can cause stomach discomfort in some people due to its bitterness.
What is the recommended serving size for cooked bitter gourd?
A recommended serving size for cooked bitter gourd is about 1 cup (100-150 grams). This amount provides essential nutrients like vitamin C and potassium while keeping calories low, at around 30-40 calories per serving.
How does cooked bitter gourd compare to other vegetables?
Cooked bitter gourd is lower in calories and carbohydrates compared to starchy vegetables like potatoes. It is also richer in vitamin C and has unique phytonutrients like charantin, which may help regulate blood sugar. However, its bitter taste may not be as versatile for all dishes compared to more neutral vegetables like zucchini or green beans.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
