1 serving (150 grams) contains 80 calories, 3.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 15.8 g | 5% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.2 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 473.2 mg | 10% | |
* 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 stir-fry
Bitter melon, also known as bitter gourd, is a tropical fruit commonly used in Asian cuisines such as Indian, Chinese, and Filipino. Its unique flavor is characterized by a distinct bitterness, which is mellowed during cooking. Stir-frying is a popular preparation method, often incorporating garlic, chili, and proteins like eggs or tofu. Nutritionally, bitter melon is low in calories but rich in vitamin C, potassium, and dietary fiber. It also contains compounds like charantin and polypeptide-p, which are studied for their potential blood sugar-regulating properties. As a versatile dish, bitter melon stir-fry offers both flavor and health benefits in a simple, nutrient-packed meal.
Health Benefits
- Supports immune health due to its high vitamin C content (70 mg per 100 g serving).
- Aids digestion with its dietary fiber content, promoting gut health and regular bowel movements.
- Potential regulation of blood sugar levels thanks to bioactive compounds like charantin and polypeptide-p.
- Rich in antioxidants, helping reduce oxidative stress and inflammation.
- Provides potassium, which supports heart health by aiding in blood pressure regulation.
Dietary Considerations
Selection and Storage
Store whole bitter melon in the refrigerator for up to 4-5 days. Slice just before cooking to maintain freshness.
Common Questions About Bitter melon stir-fry Nutrition
Is Bitter Melon Stir-Fry high in nutrients?
Yes, bitter melon is rich in nutrients. A 1-cup serving (about 94 grams) of sautéed bitter melon contains around 20 calories, 0.7 grams of protein, 4.3 grams of carbohydrates, and is a great source of vitamin C (over 70% of the daily recommended intake) and vitamin A. It's also high in antioxidants and dietary fiber.
Can I eat Bitter Melon Stir-Fry on a keto diet?
Yes, bitter melon is low in carbs, making it suitable for a keto diet. A 1-cup serving contains just 4.3 grams of carbohydrates, including 2 grams of fiber for a net carb count of 2.3 grams. Pair it with healthy fats like avocado oil during preparation to increase its keto compatibility.
What are the health benefits and concerns associated with Bitter Melon Stir-Fry?
Bitter melon has been linked to improved blood sugar control due to its compounds that mimic insulin. It's also high in antioxidants, which can reduce oxidative stress. However, excessive consumption may lead to gastrointestinal discomfort or, in rare cases, hypoglycemia, so moderation is key.
How much Bitter Melon Stir-Fry should I eat at once?
A typical serving size is around 1 cup (94 grams) of cooked bitter melon stir-fry. This provides only about 20 calories but packs a nutritional punch. Due to its strong bitter flavor, beginners may want to start with half a serving and pair it with complementary ingredients.
How does Bitter Melon Stir-Fry compare to other similar vegetables like zucchini or eggplant?
Bitter melon is significantly lower in carbs and calories compared to zucchini and eggplant but has a much stronger, bitter flavor. Unlike these vegetables, bitter melon is notably richer in vitamin C and plant compounds linked to blood sugar regulation, making it a distinctively functional ingredient.
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.
