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Bitter melon salad Calories
Low-calorie, fiber-rich bitter melon salad with vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Bitter melon salad (120 g) has 42 calories. That works out to 35 calories per 100 g. It contains 7.4 g of carbs, 1.7 g of protein, 0.5 g of fat and 3.1 g of fiber. Its 38.4 mg of Vitamin C covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bitter melon salad Nutrition Facts
Selected: 1 cup (chopped) · 120 g
42
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 17% · Fat 11%
Bitter melon salad nutrition facts table · 1 cup (chopped) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 1.7 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Bitter melon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 120 g | 42 kcal |
| ½ cup (chopped) | 60 g | 21 kcal |
| 1 serving (small) | 80 g | 28 kcal |
| ½ piece (half) | 90 g | 32 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 150 g | 53 kcal |
| 1 piece (whole) | 180 g | 63 kcal |
| 1 serving (large) | 220 g | 77 kcal |
Calculated from 35 calories per 100 g.
Frequently Asked Questions About Bitter melon salad
What is in bitter melon salad?
Bitter melon salad is made with sliced bitter melon, often combined with onion, citrus juice, herbs, and spices. Recipes vary: some serve the melon raw after salting it, while others briefly cook it to soften its bitterness.
How do you make bitter melon salad?
To make bitter melon salad, wash and thinly slice the bitter melon, remove large seeds, and salt the slices to draw out some bitterness. Squeeze away the liquid, then toss with onion, lemon or lime juice, herbs, and seasoning.
How do you make bitter melon salad less bitter?
Salt the thin slices of bitter melon, let them sit briefly, then squeeze out and discard the liquid before assembling the salad. A tangy citrus dressing, onion, or a creamy yogurt dressing can also balance the sharp, bitter taste.
Can you eat bitter melon salad raw?
Yes, bitter melon can be eaten raw in a salad after washing and thinly slicing it. Raw bitter melon has a stronger, crunchier bite than cooked melon, so salting and squeezing the slices first can make the flavor more approachable.
Do you remove the seeds for bitter melon salad?
Remove large, firm seeds and the spongy center when preparing bitter melon salad; they can be tough and unpleasant to eat. The seeds of a small, young bitter melon may still be soft, so check the texture before removing them.
Should you peel bitter melon for a salad?
No, peeling bitter melon is usually unnecessary for salad because its thin, ridged skin is edible. Wash it well and trim the ends; if the ridges are especially tough, you can scrape them lightly rather than peeling the whole vegetable.
What does bitter melon salad taste like?
Bitter melon salad tastes distinctly bitter, with a crisp texture when the melon is served raw. Citrus adds brightness, while onion, herbs, or yogurt can soften the bitterness; it is not meant to taste like a mild cucumber salad.
What goes well with bitter melon salad?
Bitter melon salad pairs well with richly spiced South Asian meals, including rice, lentils, and flatbreads. Serve it alongside a mild yogurt dish or other cooling sides to balance its assertive bitterness.
How long does bitter melon salad keep in the fridge?
Store bitter melon salad in a covered container in the refrigerator and eat it soon after making it for the best crunch. Salt and dressing draw out moisture, so the slices soften as the salad sits; keep the dressing separate until serving when possible.
Does bitter melon salad lower blood sugar?
Bitter melon salad is not a proven treatment for diabetes, and eating it should not replace prescribed medication. If you have diabetes and plan to eat bitter melon regularly, ask your healthcare professional whether it could affect your blood sugar or medication plan.
Bitter melon salad Vitamins & Minerals
Vitamins
Vitamin C
38.4mg · 43% DV
Folate
45.6µg · 11% DV
B2
0.06mg · 5% DV
Vitamin K
5.4µg · 5% DV
Minerals
Potassium ⭐
312mg · 9% DV
Sodium
144mg · 6% DV
Copper
0.05mg · 6% DV
Phosphorus
38mg · 5% DV
Bitter melon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bitter melon salad
To burn the 42 calories in 1 cup (chopped) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bitter melon salad?
Bitter melon salad is made with bitter melon, a ridged, distinctly bitter gourd used widely in South Asian cooking. Recipes vary: the melon may be thinly sliced and combined with onion, herbs, and a sharp dressing, or briefly cooked before serving.
Its crisp bite and strong bitterness are often balanced with citrus or other bright, savoury flavours. In South Asian meals it can be served as a side alongside rice and curries; elsewhere, it makes a refreshing contrast to grilled dishes or legumes. It is low in calories and provides fibre and vitamin C. If you prefer a gentler flavour, salt the slices and squeeze them out, or blanch them briefly before dressing.
How Nutritious Is Bitter melon salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bitter melon salad Processed?
NOVA 2
Minimally Processed
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 salad Contain Allergens?
No known major allergens
Which Diets Is Bitter melon salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bitter melon salad Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.