Bitter gourd, characterized by its jagged, tooth-like ridges and elongated shape, is a nutritious vegetable with a variety of health benefits. This low-calorie food contains only 20.79 kcal per 100g serving. It provides 1.44g of protein, 0.24g of fat, and 2.82g of carbohydrates, including 3.78g of fiber. Bitter gourd is also very low in sugar (0.04g). It is a good source of several essential minerals, including 21.36mg of calcium, 1.15mg of iron, 43.75mg of magnesium, and 62.13mg of phosphorus. Potassium content is also notable at 326mg per serving.
Other key nutrients include 13.09mg of sodium, 0.57mg of zinc, and 0.09mcg of copper. Bitter gourd is rich in antioxidants, with 46.53mg of Vitamin C per 100g. It also contains smaller amounts of B vitamins such as Thiamine (0.05mg), Riboflavin (0.04mg), Niacin (0.27mg), and Vitamin B6 (0.05mg). The vegetable also provides 60.28mcg of folate and 10.9mcg of Vitamin A. Trace amounts of Vitamin E (0.03mg), Vitamin D2 (0.00192mcg), and Selenium (0.02mcg) are also present.
This vibrant vegetable is a healthy addition to a balanced diet, offering a wealth of nutrients with minimal calories.
