1 serving (130 grams) contains 53 calories, 1.1 grams of protein, 3.5 grams of fat, and 5.4 grams of carbohydrates.
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Nutrition Information
Calories |
53.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 2.6 mg | 0% | |
| Sodium | 165.1 mg | 7% | |
| Total Carbohydrates | 5.4 g | 1% | |
| Dietary Fiber | 2.5 g | 8% | |
| Sugars | 2.5 g | ||
| protein | 1.1 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.7 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 401.7 mg | 8% | |
* 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 melon
Bitter melon, also known as bitter gourd or Momordica charantia, is a vegetable belonging to the Cucurbitaceae family and is native to tropical and subtropical regions such as India and Southeast Asia. It is commonly used in Asian, African, and Caribbean cuisines, especially in stir-fries, soups, and teas. Bitter melon is renowned for its robust nutritional profile, being low in calories and rich in essential nutrients like vitamin C, vitamin A, potassium, and dietary fiber. It also contains bioactive compounds such as charantin and momordicin, which are studied for their potential health benefits. Known for its intensely bitter taste, bitter melon provides a wealth of antioxidants that support overall health while being a versatile addition to various diets.
Health Benefits
- Supports blood sugar regulation, as bitter melon contains charantin, which may help improve glucose tolerance.
- Boosts immune health due to its high vitamin C content, aiding in the production of white blood cells.
- Promotes healthy digestion with its dietary fiber, which aids in preventing constipation and improving gut health.
Dietary Considerations
Selection and Storage
Store whole bitter melon in a perforated plastic bag in the refrigerator for up to 4-5 days. Wash thoroughly before use to remove dirt or residues.
Common Questions About Bitter melon Nutrition
What is the nutritional content of bitter melon?
Bitter melon is low in calories, providing only about 20 calories per 100 grams. It contains 1 gram of protein, 4 grams of carbohydrates, and is rich in vitamins like vitamin C (about 84 mg per 100 grams, covering over 90% of the daily recommended value) and vitamin A. It also provides small amounts of potassium, magnesium, and dietary fiber.
Can I eat bitter melon on a keto or low-carb diet?
Yes, bitter melon is suitable for both keto and low-carb diets due to its low carbohydrate content—only 4 grams of carbs per 100 grams, with about 2 grams being fiber. It can help add variety to a low-carb meal plan without compromising your daily carbohydrate limits.
What are the main health benefits of eating bitter melon?
Bitter melon is widely known for its potential to help regulate blood sugar levels, making it beneficial for people with or at risk of type 2 diabetes. It’s also rich in antioxidants like vitamin C, which support immune health, and has anti-inflammatory properties. However, excessive consumption may lead to gastrointestinal discomfort or interfere with blood sugar medications.
How much bitter melon should I eat, and how is it typically served?
A typical serving size of bitter melon is about 1 cup (or 100 grams), and it can be eaten 2–3 times per week as part of a balanced diet. It is usually stir-fried, added to soups, or stuffed and steamed to reduce its bitterness. Cooking it with spices or sweeteners can also make it more palatable.
How does bitter melon compare to other vegetables like zucchini or cucumber?
Compared to zucchini or cucumber, bitter melon is much lower in calories but significantly more bitter in taste. Bitter melon has more vitamin C and may provide unique health benefits, such as blood sugar regulation, which are less prominent in cucumbers or zucchinis. However, cucumbers and zucchinis are generally more mild and versatile in flavor, making them more universally liked.
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.
- USDA FoodData - Bitter melon DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Bitter Melon (Momordica charantia): A Review of its Phytochemistry and Therapeutic UsesNational Library of Medicine (PubMed Central)A peer-reviewed article discussing the nutritional components and potential health benefits of bitter melon.
- Dietary Supplements Fact Sheet: Vitamin CNational Institutes of Health (NIH) Office of Dietary SupplementsDetails about vitamin C, a key nutrient in bitter melon, including health benefits, dietary sources, and recommended intake.
- The Potential Antidiabetic Effects of Momordica charantia (Bitter Melon)American Journal of Clinical NutritionAnalyzes the effects of bitter melon consumption on blood glucose levels and its potential role in diabetes management.
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.
