Bitter Gourd Nutrition and Uses
Know about the bitter gourd, nutritional benefits, how to include it in various dishes, precautions and side effects and more.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 7th Aug, 2025
Introduction
Bitter gourd, also known as bitter melon or karela, is a unique vegetable with a sharp taste that not everyone loves. However, its incredible health benefits make it worth including in your diet. Whether you're managing diabetes, looking to boost immunity, or simply aiming for a healthier lifestyle, bitter gourd can be a great choice.
In this article, we’ll explore the nutritional value of bitter gourd, its health benefits, and some easy ways to include it in your meals.
Nutritional Value of Bitter Gourd
Bitter gourd is low in calories but packed with essential nutrients. Here’s what a 100-gram serving of raw bitter gourd provides:
Calories: 17 kcal
Carbohydrates: 3.7 g
Fibre: 2.8 g
Protein: 1 g
Vitamin C: 84 mg (140% of daily requirement)
Vitamin A: 471 IU (9% of daily requirement)
Folate (Vitamin B9): 72 mcg (18% of daily requirement)
Potassium: 296 mg
Iron: 0.43 mg
Calcium: 19 mg
Additionally, bitter gourd contains powerful antioxidants like flavonoids, polyphenols, and charantin, which help fight inflammation and oxidative stress.
Consult a Nutritionist for Personalised Advice
Health Benefits of Bitter Gourd
1. Helps Manage Blood Sugar Levels
Bitter gourd is well-known for its anti-diabetic properties.
It contains compounds like charantin, polypeptide-p, and vicine, which help lower blood sugar levels by improving insulin sensitivity.
Studies suggest that drinking bitter gourd juice or consuming it regularly may help in diabetes management.
2. Boosts Immunity
With high levels of vitamin C, bitter gourd strengthens the immune system, helping the body fight infections.
It also has antimicrobial properties that protect against harmful bacteria and viruses.
3. Aids Digestion
The fibre in bitter gourd promotes healthy digestion, prevents constipation, and supports gut health.
It also stimulates digestive enzymes, helping in better nutrient absorption.
4. Supports Weight Loss
Since bitter gourd is low in calories and high in fibre, it keeps you full for longer, reducing unnecessary cravings.
Its metabolism-boosting properties also help in burning fat more efficiently.
5. Improves Skin and Hair Health
The antioxidants and vitamin C in bitter gourd help detoxify the blood, reducing acne and promoting glowing skin. It also strengthens hair follicles, reducing hair fall and dandruff.
6. Supports Heart Health
Bitter gourd helps lower bad cholesterol (LDL) and triglycerides, reducing the risk of heart disease. Its potassium content also regulates blood pressure.
7. May Have Anti-Cancer Properties
Some studies suggest that bitter gourd extracts may help inhibit the growth of cancer cells, particularly in breast, prostate, and colon cancers, due to their antioxidant and anti-inflammatory effects.
How to Include Bitter Gourd in Your Diet?
If you find bitter gourd too strong in taste, here are some delicious ways to consume it:
1. Bitter Gourd Juice
Blend bitter gourd with a little lemon and honey to reduce bitterness.
Drink it early in the morning for maximum benefits.
2. Stir-Fried Bitter Gourd
Slice bitter gourd thinly and sauté with onions, garlic, and spices.
Adding a pinch of salt before cooking reduces bitterness.
3. Stuffed Bitter Gourd
Stuff bitter gourd with a mixture of spices, onions, and gram flour (besan) before frying or baking.
4. Bitter Gourd Chips
Thinly slice bitter gourd, coat with spices, and bake or air-fry for a crispy snack.
5. Bitter Gourd Curry
Cook bitter gourd with tomatoes, coconut, and spices to balance the taste.
Precautions and Side Effects
While bitter gourd is highly nutritious, excessive consumption may cause:
Stomach upset or diarrhoea (due to high fibre).
Low blood sugar (if taken with diabetes medication).
Not recommended for pregnant women (may stimulate uterine contractions).
If you have any medical conditions, consult your doctor before adding bitter gourd to your diet.
Final Thoughts
Bitter gourd may not be the tastiest vegetable, but its health benefits are undeniable. From controlling diabetes to boosting immunity, it’s a powerhouse of nutrients that can enhance your well-being. If you’re new to bitter gourd, start with small amounts and gradually increase your intake.
Consult a Nutritionist for Personalised Advice
Consult a Nutritionist for Personalised Advice
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
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PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
