Cooked bitter gourd

Vegetable

Item Rating: 88/100

1 serving (100 grams) contains 34 calories, 1.6 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		85
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		32.5 mg	1%
Total Carbohydrates		17.5 g	6%
	Dietary Fiber	7 g	25%
	Sugars	0.8 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		55 mg	4%
Iron		0.9 mg	5%
Potassium		740 mg	15%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (5.0%)

Protein: 16 cal (17.7%)

Carbs: 70 cal (77.3%)

About Cooked bitter gourd

Cooked bitter gourd, commonly known as bitter melon, is a tropical vegetable originating from Asia and Africa. It has a distinctively bitter taste and is used in cuisines such as Indian, Chinese, and Caribbean dishes. Once cooked, its bitterness mellows, making it versatile for curries, stir-fries, and soups. Bitter gourd is a low-calorie food rich in dietary fiber, vitamin C, and potassium. It also contains bioactive compounds like charantin and momordicin, which are believed to support metabolic health. This vegetable is also abundant in antioxidants such as alpha-carotene and flavonoids, contributing to its appeal as a healthful ingredient in balanced diets.

Health Benefits

• Supports blood sugar regulation due to bioactive compound charantin.
• Promotes digestive health through its high fiber content (3.6g per 100g).
• Boosts immune function thanks to a high concentration of vitamin C (84mg per 100g).

Dietary Considerations

Allergens: Contains None typically, but cross-contamination during preparation is possible.

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-potassium diets, those with specific vegetable sensitivities

Selection and Storage

Refrigerate cooked bitter gourd in an airtight container for up to 3 days. Ensure it is cooled completely before storing to maintain texture and flavor.

Common Questions About Cooked bitter gourd Nutrition

What is the nutritional content of cooked bitter gourd?

Cooked bitter gourd is low in calories, with approximately 20-25 calories per 100 grams. It contains about 1 gram of protein, 0.1 grams of fat, and 5 grams of carbohydrates, including dietary fiber. It is a good source of vitamin C, vitamin A, and several antioxidants.

Is cooked bitter gourd compatible with a keto or low-carb diet?

Yes, cooked bitter gourd is compatible with both keto and low-carb diets due to its low carbohydrate content (about 5 grams of carbs per 100 grams, including 2-3 grams of fiber). Its combination of fiber and nutrients makes it a great choice for these diets.

What are the health benefits or concerns of eating cooked bitter gourd?

Cooked bitter gourd is known for its potential to help regulate blood sugar levels, improve digestion, and support immune health due to its high antioxidant and vitamin C content. However, it is very bitter in taste, which may not appeal to everyone, and excessive consumption could lead to digestive discomfort.

How much cooked bitter gourd should I eat in a serving?

A typical serving size for cooked bitter gourd is about 100-150 grams, which provides a balance of nutrients while keeping calories low. It’s best to include it as part of a larger meal to complement other vegetables and proteins.

How does cooked bitter gourd compare to raw bitter gourd or other cooked vegetables?

Cooked bitter gourd is less bitter than raw bitter gourd, as cooking reduces its sharp taste while preserving most of its nutrients. Compared to other cooked vegetables, it is lower in calories but notable for its unique compounds like charantin, which may help with blood sugar management.

Data Sources & Scientific References