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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A simple yet flavorful South Indian stir-fry where bitter gourd is cooked with aromatic spices and a touch of jaggery to balance the bitterness. A healthy side dish that pairs perfectly with rice and sambar.
A classic Udupi-style curry where bitter gourd is cooked in a flavorful blend of sweet, sour, and spicy coconut masala. This traditional Karnataka dish, also known as Hagalakayi Menaskai, is a unique and delicious way to enjoy bitter gourd.
A simple, crispy, and savory North Indian stir-fry that transforms bitter gourd into a delicious side dish. The key is salting the karela to reduce bitterness, then pan-frying it with onions and spices until lightly caramelized and crisp.
Yes, bitter gourd is highly nutritious and low in calories. It is an excellent source of Vitamin C for immune support, Vitamin A for vision, and dietary fiber which aids in digestion and promotes gut health.
Bitter gourd contains active substances like charantin and polypeptide-p, which have insulin-like properties that may help regulate and lower blood sugar levels. It is frequently used in traditional medicine to support glucose metabolism.
Yes, it is very effective for weight management as it contains only 17 calories per 100g and is virtually fat-free. Its high fiber content helps promote satiety, keeping you feeling full for longer periods.
Bitter gourd is very keto-friendly, containing only 3.7g of carbohydrates per 100g. Because a portion of these carbs comes from fiber, the net carb count is even lower, making it ideal for low-carb diets.
To reduce bitterness, rub sliced pieces with salt and let them sit for 30 minutes before squeezing out the excess juice and rinsing. You can also soak the slices in diluted yogurt or parboil them in salted water before cooking.
While it is safe to eat raw, particularly in juice form for health benefits, it is extremely bitter and can be tough to digest. Most people prefer it sautéed, fried, or stuffed to make the flavor more palatable.
As the name implies, it has a sharp, intense bitterness that is unique among vegetables. The texture is similar to a cucumber or green bell pepper, and it readily absorbs the flavors of spices and fats it is cooked with.
bitter gourd is a versatile ingredient found in cuisines around the world. With 17 calories per 100g and 1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 10 recipes featuring bitter gourd with step-by-step instructions.
Browse recipes →Store fresh bitter gourd in a zip-lock bag or airtight container in the refrigerator's crisper drawer. It typically stays fresh for 4 to 7 days, but it should be used before it starts to turn yellow or soft.
The seeds are edible when the gourd is young and the seeds are white and soft. As the vegetable matures, the seeds turn red and become very hard and unpleasantly bitter, at which point they are usually scooped out and discarded.
Yes, bitter gourd is a natural plant-based vegetable that is 100% vegan and naturally gluten-free. It is a safe ingredient for those with celiac disease or those following a strict plant-based diet.
