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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.
Slice the gourd, sprinkle with salt, and let it sit for 20-30 minutes. Squeeze out the liquid and rinse with water before cooking. Soaking in diluted yogurt or tamarind water also helps.
Yes, if the seeds are white and tender, they are edible. If the seeds are hard and red, they should be removed as they can be tough and overly bitter.
Look for firm gourds that are bright green. Smaller, younger gourds tend to be less bitter than very large, overripe ones that have started to turn yellow.
Yes. Slice the gourd, blanch the pieces in boiling water for 2-3 minutes, cool them in ice water, dry thoroughly, and store in airtight freezer bags for up to 6 months.
While it can be juiced or eaten raw in small amounts, it is very bitter and can cause digestive upset in some people. Most prefer it cooked or blanched.
There is no exact match for its unique bitterness, but Chinese broccoli (Gai Lan), kale, or green peppers can provide a similar texture or mild bitterness in stir-fries.
It contains several active substances with anti-diabetic properties, including charantin and an insulin-like compound known as polypeptide-p.
When stored properly in a dry, breathable bag, it typically stays fresh for 4 to 7 days.
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 →It is generally advised to consume it in very moderate amounts during pregnancy, as excessive intake may cause uterine contractions. Consult a doctor for specific advice.
Common methods include stir-frying with spices, stuffing with meat or lentils (Bharwa Karela), deep-frying into chips, or blending into health juices.
