Bitter gourd: what it contains and why it matters
Bitter gourd is a green ridged vegetable (karela). This page lists its nutritional content from published sources and explains which lab parameters it relates to.
Last reviewed: 2026-09-04
Nutritional content of bitter gourd
Per 100 g edible portion, from published composition data.
| Nutrient | Per 100 g | Source |
|---|---|---|
| Energy | 17 kcal | USDA |
| Protein | 1 g | USDA |
| Total lipid (fat) | 0.17 g | USDA |
| Carbohydrate, by difference | 3.7 g | USDA |
| Fiber, total dietary | 2.8 g | USDA |
| Vitamin C, total ascorbic acid | 84 mg | USDA |
| Folate, total | 72 µg | USDA |
| Potassium, K | 296 mg | USDA |
| Calcium, Ca | 19 mg | USDA |
| Iron, Fe | 0.43 mg | USDA |
Which lab parameters does bitter gourd relate to?
Vitamin C
Vitamin C supports the immune system and helps the body absorb non-heme iron from plant foods [WHO].
Folate
Folate is needed to make and repair DNA and to form red blood cells [WHO].
Potassium
Potassium helps nerves and muscles work and helps balance the body's fluids [WHO].
Vegetarian and dietary notes
Bitter gourd is a botanical fruit consumed as a vegetable and is suitable for vegetarian and vegan diets.
Frequently asked questions
What is the vitamin C concentration in raw bitter gourd?
Raw bitter gourd provides 84 mg of vitamin C per 100 g [USDA]. Vitamin C is a water-soluble micronutrient that participates in collagen synthesis, cellular antioxidant defense, and non-heme iron absorption.
How much potassium is present in raw bitter gourd?
Raw bitter gourd contains 296 mg of potassium per 100 g [USDA]. Potassium serves as a major intracellular cation essential for maintaining cellular membrane potential, fluid equilibrium, and neuromuscular conduction.
What is the dietary fiber content of bitter gourd?
A 100 g portion of raw bitter gourd supplies 2.8 g of total dietary fiber [USDA]. Dietary fiber consists of nondigestible plant polysaccharides and lignin that contribute to stool bulk and gastrointestinal transit.
How much folate is found in bitter gourd?
Raw bitter gourd provides 72 µg of folate per 100 g [USDA]. Folate functions as a coenzyme in single-carbon transfer reactions necessary for purine and pyrimidine nucleotide synthesis and amino acid metabolism.
What compounds are responsible for the bitter flavor of bitter gourd?
The distinct bitter taste is derived from triterpene glycosides and cucurbitane-type compounds, including momordicines, charantin, and vicine, which occur naturally within the tissues of the plant.
Sources
- USDA — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- WHO — World Health Organization — nutrition fact sheets. https://www.who.int/