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Bitter melon Calories
Low-calorie vegetable rich in vitamin C and folate
CALORIES
GI
POTASSIUM
FIBER
Bitter melon Nutrition Facts
Selected: 100 g
17
KCAL / 100G
Carbs
3.7g
· 72%
Protein
1g
· 19%
Fat
0.2g
· 9%
Fiber
2.8g
Bitter melon Vitamins & Minerals
Vitamins
Vitamin C
84mg · 93% DV
Folate
72µg · 18% DV
B5
0.21mg · 4% DV
Vitamin K
4.8µg · 4% DV
Minerals
Zinc
1mg · 9% DV
Potassium ⭐
296mg · 9% DV
Magnesium
17mg · 4% DV
Phosphorus
31mg · 4% DV
Bitter melon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bitter melon Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bitter melon Contain Allergens?
No known major allergens
Which Diets Is Bitter melon Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Bitter melon Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Foods Similar to Bitter melon
Bitter melon — Frequently Asked Questions
How can I make bitter melon less bitter?
Slice it thinly, salt it briefly, then rinse and squeeze it before cooking. A short blanch can also soften the bitterness, although overcooking makes it mushy.
Can bitter melon be eaten raw?
Yes, the firm green fruit can be eaten raw, but its bitterness is strong. Very thin slices work best in salads, especially after salting and rinsing.
What is the best way to cook bitter melon?
Quick stir-frying, cooking it with eggs, or adding it to soups and curries are reliable methods. Cooking it only until tender helps it keep some texture.
What foods pair well with bitter melon?
Eggs, onions, garlic, tomatoes, mushrooms, and yogurt-based sauces help balance its assertive flavor. Serving it with rice, beans, or lentils can turn it into a more satisfying meal.
Can bitter melon replace zucchini in a recipe?
It can, but it is much more bitter and firmer than zucchini. Start by replacing only part of the zucchini, rather than using bitter melon as a direct one-for-one swap.
Does bitter melon cure diabetes?
No. Although some compounds in bitter melon are being studied in relation to blood sugar, it is not a cure or replacement for diabetes treatment.
Should people taking diabetes medication eat bitter melon?
People using insulin or blood-glucose-lowering medication should speak with a clinician before consuming bitter melon regularly or in concentrated forms. Combining them may increase the risk of low blood sugar.
Is bitter melon safe during pregnancy?
Bitter melon supplements, extracts, and large amounts are generally best avoided during pregnancy. Ask an obstetric clinician for individualized advice before using it as food or a remedy.
How should bitter melon be stored, and can it be frozen?
Keep whole bitter melon in the refrigerator's crisper drawer and use it while it is firm and green. It can be sliced, briefly blanched, and frozen, but it will be softer after thawing.
Is it normal for bitter melon to turn orange and split open?
Yes. As it ripens, bitter melon can turn yellow-orange, split, and reveal red-coated seeds. Cooking usually uses the younger, firm green fruit because its texture is better suited to savory dishes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.