Bitter Melon
A knobbly gourd, intensely bitter and traditionally used in South Asian cooking.
Nutrition per 100 g
Standardised to 100 g of bitter melon, raw for fair comparison. Typical serving: 100 g raw — 17 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 17 kcal | 17 kcal | 100 kcal |
| Protein | 1 g | 1 g | 5.9 g |
| Carbohydrate | 3.7 g | 3.7 g | 21.8 g |
| Fat | 0.2 g | 0.2 g | 1.2 g |
| Fibre | 2.8 g | 2.8 g | 16.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of bitter melon, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 169 µg | 169 µg | 19% |
| Vitamin C | 36.7 mg | 36.7 mg | 41% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0.05 mg | <1% |
| Vitamin K | 2.5 µg | 2.5 µg | 2% |
| Thiamin | 0.041 mg | 0.041 mg | 3% |
| Riboflavin | 0.019 mg | 0.019 mg | 1% |
| Niacin | 0.73 mg | 0.73 mg | 5% |
| Vitamin B6 | 0.072 mg | 0.072 mg | 4% |
| Folate | 21 µg | 21 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.11 mg | 0.11 mg | 2% |
| Choline | 7.6 mg | 7.6 mg | 1% |
| Minerals | |||
| Calcium | 9 mg | 9 mg | <1% |
| Iron | 0.21 mg | 0.21 mg | 1% |
| Magnesium | 12 mg | 12 mg | 3% |
| Phosphorus | 15 mg | 15 mg | 1% |
| Potassium | 267 mg | 267 mg | 6% |
| Sodium | 16 mg | 16 mg | <1% |
| Zinc | 0.18 mg | 0.18 mg | 2% |
| Selenium | 0.4 µg | 0.4 µg | <1% |
| Copper | 0.041 mg | 0.041 mg | 5% |
| Manganese | 0.041 mg | 0.041 mg | 2% |
Source: USDA FoodData Central — Melons, cantaloupe, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat bitter melon?
- Very high vitamin C with almost no calories.
- Studied for effects on blood glucose.
How to include it
- Salt slices and rest to reduce bitterness.
- Stir-fry with egg and garlic.
Things to consider
- Not recommended in pregnancy.
- May add to the effect of glucose-lowering medication; seek medical advice.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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