1 serving (200 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
141.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 17.6 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 2.4 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 294.1 mg | 6% | |
* 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 curry
Bitter gourd curry, also known as karela curry, originates from South Asia and is a staple in Indian, Pakistani, and Bangladeshi cuisines. It is prepared using bitter gourd (Momordica charantia), a unique vegetable known for its distinctive bitter taste, combined with spices, onions, tomatoes, and occasionally lentils or coconut. Bitter gourd is low in calories but rich in nutrients, including vitamin C, vitamin A, potassium, and dietary fiber. It also contains bioactive compounds such as charantin and polypeptide-p, which are studied for their potential blood sugar-regulating properties. This curry is a flavorful, nutrient-dense option for those seeking traditional dishes with health benefits.
Health Benefits
- Rich in vitamin C (32 mg per 100g), which supports immune health and aids in collagen synthesis.
- Contains potassium (319 mg per 100g), important for maintaining healthy blood pressure levels.
- High in dietary fiber (2.6g per 100g of bitter gourd), promoting digestive health and satiety.
- Includes bioactive compounds like charantin, which may help regulate blood sugar levels.
- Provides vitamin A (471 IU per 100g), supporting healthy vision and skin health.
Dietary Considerations
Selection and Storage
Store raw bitter gourds in the refrigerator for up to 5 days. For the curry, refrigerate in an airtight container and consume within 3 days.
Common Questions About Bitter gourd curry Nutrition
Is bitter gourd curry high in protein?
Bitter gourd curry is not particularly high in protein. On average, a 1-cup serving of bitter gourd curry provides around 1-2 grams of protein, depending on the additional ingredients used. It is more renowned for its low calorie and high fiber content rather than being a protein-rich dish.
Can I eat bitter gourd curry on a keto diet?
Yes, bitter gourd curry can be keto-friendly provided it is prepared without high-carb ingredients like sugar or starchy vegetables such as potatoes. Bitter gourd itself is low in carbs with only about 4 grams of net carbs per 100 grams, making it suitable for a low-carb or ketogenic diet.
What are the health benefits of eating bitter gourd curry?
Bitter gourd curry offers several health benefits due to the bitter gourd's rich nutrient profile. It is high in vitamins such as vitamin C and vitamin A, and contains antioxidants that may support immune health and skin health. Additionally, bitter gourd has been shown to help regulate blood sugar levels, which could be beneficial for individuals with diabetes.
What is the recommended portion size for bitter gourd curry?
A typical serving size for bitter gourd curry is around 1 cup (about 150 grams). This portion provides approximately 80-120 calories depending on the recipe, and it is sufficient as a side dish when paired with protein and other vegetables. Adjust portion sizes based on your dietary needs and calorie requirements.
How does bitter gourd curry compare to other vegetable curries?
Bitter gourd curry is lower in calories and carbohydrates compared to starchy vegetable curries like potato or chickpea-based curries. It has a distinct bitter taste and provides unique health benefits, particularly for blood sugar control. However, it requires careful preparation, such as salting or soaking, to reduce its characteristic bitterness, unlike milder vegetable curries.
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.
