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 |
127.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 634.9 mg | 13% | |
* 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 Stir-fried bitter melon
Stir-fried bitter melon is a dish crafted from bitter melon, a fruit-like vegetable widely used in Asian cuisines, particularly Chinese, Indian, and Filipino cooking. Bitter melon has a slightly wrinkled surface and a green color, with a distinctly bitter taste that mellows when cooked. It is low in calories and provides an excellent source of dietary fiber, vitamin C, and antioxidants, making it a nutrient-dense option for many diets. It's commonly stir-fried with garlic, egg, or soy sauce, balancing its bitterness and enhancing its flavors. This dish is popular for its potential health benefits and is often incorporated into meals aimed at managing blood sugar levels and promoting overall wellness.
Health Benefits
- Helps regulate blood sugar levels due to its high content of charantin, a bioactive compound with insulin-like properties.
- Boosts immune function thanks to vitamin C, which supports the body's defense system.
- Aids digestion and prevents constipation because of its dietary fiber content.
- May promote skin health through antioxidants like beta-carotene that protect from oxidative stress.
- Supports heart health by potentially reducing bad cholesterol levels through its flavonoid compounds.
Dietary Considerations
Selection and Storage
Store whole bitter melons in a plastic bag in the refrigerator for up to 1 week. For stir-frying, ensure the seeds are removed and pre-slice into thin pieces for even cooking.
Common Questions About Stir-fried bitter melon Nutrition
Is stir-fried bitter melon high in protein?
Stir-fried bitter melon is not particularly high in protein, containing about 1-2 grams of protein per 100 grams when plain. However, its protein content may increase if cooked with additional ingredients like eggs or tofu.
Can I eat stir-fried bitter melon on a keto diet?
Yes, stir-fried bitter melon is suitable for a keto diet as it is low in carbohydrates, containing only about 4-5 grams of carbs per 100 grams. Just ensure no sugary sauces or high-carb additives are used in the preparation.
What are the health benefits of eating stir-fried bitter melon?
Bitter melon is rich in vitamins C and A, which support immunity and skin health. It also contains antioxidants and compounds that may aid in blood sugar regulation, though excessive consumption can cause stomach discomfort in some individuals.
How much stir-fried bitter melon should I eat per serving?
A typical serving size is about 100-150 grams. This amount provides essential nutrients while keeping calorie intake low, as bitter melon contains only around 20 calories per 100 grams when cooked without additional oils or heavy sauces.
How does stir-fried bitter melon compare to raw bitter melon?
Stir-fried bitter melon is less bitter and easier to digest than raw bitter melon due to the cooking process. Cooking also softens the texture and can enhance its flavor, especially when paired with complementary ingredients like garlic or soy sauce.
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.
