Karela fry

Vegetable

Item Rating: 72/100

1 serving (100 grams) contains 120 calories, 2.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	3.6 g	18%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		2.4 mg	13%
Potassium		595.2 mg	12%

* 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

🍯 Low sugar

Source of Calories

Fat: 171 cal (59.9%)

Protein: 19 cal (6.7%)

Carbs: 95 cal (33.4%)

About Karela fry

Karela Fry, a traditional dish from Indian cuisine, features bitter gourd (also known as karela), a unique vegetable recognized for its distinct bitter flavor. Native to tropical and subtropical regions such as Asia and Africa, karela is rich in essential nutrients. Bitter gourd is low in calories, with approximately 17 kcal per 100 grams, making it an excellent addition to weight-conscious diets. It is also a great source of dietary fiber, vitamin C, and several antioxidants, such as catechin and gallic acid, which have anti-inflammatory properties. Karela Fry is typically prepared by slicing the vegetable thinly, seasoning it with spices, and frying it until crispy, creating a flavorful, nutrient-dense dish.

Health Benefits

• Rich in vitamin C, which supports immune function and skin health.
• Contains dietary fiber, promoting better digestion and supporting gut health.
• Packed with antioxidants like catechin and gallic acid, which help combat oxidative stress and inflammation.
• Has a low glycemic load, making it beneficial for individuals managing blood sugar levels.
• Contains compounds like charantin that may assist in improving insulin sensitivity.

Dietary Considerations

Allergens: Contains None commonly associated

Suitable for: Vegan, vegetarian, low-calorie diets, diabetics

Not suitable for: Individuals sensitive to bitter foods, people with gastrointestinal ulcers as it may irritate the stomach lining

Selection and Storage

Store fresh bitter gourds in a cool, dry place or refrigerate for up to a week. Ensure the vegetable is rinsed thoroughly and seeds removed before preparation.

Common Questions About Karela fry Nutrition

Is Karela Fry high in protein?

Karela Fry (fried bitter gourd) is low in protein, with an average serving of 100 grams providing around 2 grams of protein. Its nutritional value primarily comes from its high fiber and vitamin content rather than protein.

Can I eat Karela Fry on a keto diet?

Yes, Karela Fry can be included on a keto diet as bitter gourd is low in carbohydrates, with around 4.3 grams of carbs per 100 grams of the vegetable. However, ensure the frying method uses keto-friendly oils and avoids added sugars or high-carb coatings.

What are the health benefits of Karela Fry?

Karela Fry retains many health benefits of bitter gourd, such as improving blood sugar control due to its compounds like charantin and polypeptide-p. It is also rich in vitamin C and antioxidants, which support the immune system. However, over-frying can reduce its nutrient content and add excessive calories if fried in unhealthy oils.

How much Karela Fry should I eat in one serving?

A suitable portion size for Karela Fry is about 1 cup (approximately 100-150 grams) as a side dish. This provides a moderate amount of fiber and nutrients without excessive calories, but keep an eye on the oil used, as frying can significantly increase calorie content.

How does Karela Fry compare to boiled karela?

Karela Fry is more flavorful but tends to have a higher calorie content due to the use of oil, whereas boiled karela retains more nutrients as it is cooked without oil or high heat. Boiled karela is the better option if you're focused on preserving the vegetable's natural nutrients and reducing calorie intake.

Data Sources & Scientific References