Vegetable
Bitter Melon
Bitter melon (Momordica charantia) is a warty gourd prized in Chinese, Indian, and Southeast Asian cookery for assertive bitterness. Flesh is crisp when stir-fried; seeds and pith can be removed to moderate intensity. Not a sweet melon. Stuff, stir-fry with black bean or eggs, or simmer in soups. Salt-degorge or blanch to soften bitterness. Choose firm, green fruits.
Also known as: Karela, Goya, Kugua
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A sample of named types with their own origin and culinary profiles.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.28 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Cholesterol 0 mg
- Sodium 18.5 mg
- Salt 0.05 g
- Total Carbohydrate 7.34 g
- Dietary Fibre 2.31 g
- Total Sugars 3.04 g
- Complex / starch 1.87 g
- Protein 2.06 g
- Water 89.4 g
- Energy 32.3 kcal
- Water 89.4 g
- Carbohydrates 7.34 g
- Sugars 3.04 g
- Monosaccharides 2.12 g
- Disaccharides 0.91 g
- Starch 1.87 g
- Amylose 0.47 g
- Amylopectin 1.4 g
- Digestible Starch 1.59 g
- Resistant Starch 0.19 g
- Fibre 2.31 g
- Soluble Fibre 0.81 g
- Insoluble Fibre 1.5 g
- Protein 2.06 g
- Plant Protein 1.96 g
- Fat 0.28 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.15 g
- Vitamins 129 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.05 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.52 mg
- Vitamin B5 — Pantothenic Acid 0.26 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.3 µg
- Vitamin B9 — Folate 24.7 µg
- Vitamin C 53 mg
- Vitamin E 0.47 mg
- Vitamin K 28.9 µg
- Minerals 501 mg
- Major Minerals 494 mg
- Trace Minerals 6.7 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 53 · vitamin-a: 20 · vitamin-b1-thiamine: 0.05 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.52 · vitamin-b5-pantothenic-acid: 0.26 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.3 · vitamin-b9-folate: 24.7 · vitamin-e: 0.47 · vitamin-k: 28.9 ·
Minerals
Sodium: 18.49 · Potassium: 408 · Calcium: 68 · Iron: 1.3 · Zinc: 0.4 · Iodine: 5 ·
Most vegetables are high-water, low-energy, with fibre and potassium ahead of protein.
History
South Asian cookery used bitter melon in stir-fries and medicinal foods.
Chinese cuisine developed stuffed and black-bean bitter melon dishes.
Bitter melon travelled with diaspora cooking to global tropical markets.
Western chefs adopted bitter melon for assertive vegetable plates.