1 serving (100 grams) contains 17 calories, 1.0 grams of protein, 0.2 grams of fat, and 3.7 grams of carbohydrates.
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Nutrition Information
Calories |
25.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.0 mg | 0% | |
| Total Carbohydrates | 5.5 g | 2% | |
| Dietary Fiber | 4.2 g | 15% | |
| Sugars | 0.3 g | ||
| protein | 1.5 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.8 mg | 2% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 441.8 mg | 9% | |
* 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
Bitter gourd, also known as bitter melon, is a tropical fruit widely consumed in Asian, African, and Caribbean cuisines. This green, cucumber-shaped fruit has a distinct wrinkled surface and a notably bitter taste. Traditionally used in stir-fries, soups, and herbal teas, bitter gourd is celebrated in Ayurvedic and traditional medicine. Nutritionally, it is low in calories (about 17 kcal per 100 g) but rich in vitamins A and C, folate, and potassium. It also provides fiber (2.6 g per 100 g) and plant compounds like charantin, known for potential blood sugar-regulating effects. Bitter gourd's antioxidant profile contributes to its reputation as a health-boosting food.
Health Benefits
- Rich in vitamin C, bitter gourd supports immunity, with 84 mg per 100 g providing about 93% of the daily recommended intake.
- Contains charantin and polypeptide-p, which may help regulate blood sugar levels, making it beneficial for individuals with diabetes.
- High in dietary fiber (2.6 g per 100 g), aiding digestion and supporting gut health.
- Vitamin A content (471 IU per 100 g) promotes healthy vision and skin.
- Loaded with antioxidants like catechin and gallic acid, helping to reduce inflammation in the body.
Dietary Considerations
Selection and Storage
Store bitter gourd in the refrigerator, unwashed, in a perforated bag or plastic wrap for up to 4-5 days. Wash and remove seeds just before cooking to maintain freshness and reduce bitterness.
Common Questions About Bitter gourd Nutrition
Is bitter gourd a good source of nutrients?
Yes, bitter gourd is highly nutritious. It is low in calories with only about 17 calories per 100 grams, contains 1 gram of protein, and provides a good amount of vitamin C and vitamin A. Additionally, it is rich in antioxidants, potassium, and dietary fiber, making it beneficial for overall health.
Can I eat bitter gourd on a keto or low-carb diet?
Yes, bitter gourd is an excellent choice for a keto or low-carb diet as it contains approximately 3.4 grams of carbohydrates per 100 grams, of which 2 grams are fiber. Its low net carb count makes it a keto-friendly vegetable, perfect for maintaining a low carbohydrate intake.
What are the main health benefits of eating bitter gourd?
Bitter gourd is known for its potential to regulate blood sugar levels, making it beneficial for individuals with diabetes. It also supports immune function due to its high vitamin C content and promotes digestion, thanks to its fiber. Additionally, some studies suggest it may have anti-inflammatory and antioxidant properties.
How much bitter gourd should I eat in a serving?
A standard serving of bitter gourd is about 1 cup (around 100 grams) of sliced and cooked vegetable. This provides essential nutrients while keeping calorie and carbohydrate intake low. Moderation is important, as excessive consumption may cause digestive discomfort.
How does bitter gourd compare to other green vegetables in terms of nutrition?
Compared to other green vegetables, bitter gourd stands out for its low calorie and carbohydrate content while providing a significant amount of vitamin C and bioactive compounds with potential health benefits. However, its distinctive bitter taste may make it less palatable for some individuals compared to options like spinach or broccoli.
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.
- Fact Sheet on MagnesiumNIH Office of Dietary SupplementsCovers magnesium, a nutrient found in bitter gourd, and its role in health, including recommendations and deficiency symptoms.
- Bioactive Compounds in Bitter Melon (Momordica charantia): Health benefits and therapeutic perspectivesJournal of EthnopharmacologyHighlights bioactive compounds and potential therapeutic benefits of bitter gourd, including anti-diabetic and antioxidant effects.
- Dietary Guidelines for Americans 2020-2025U.S. Department of Health and Human ServicesProvides general dietary recommendations applicable to Bitter Gourd as a vegetable in a balanced diet.
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.
