Bitter Melon Cooked Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-10-26

Written and reviewed by the NatureClaim Team




Bitter Melon Cooked


Overview of Bitter Melon Cooked Nutrition

Scientific Name: Momordica charantia


Order: Cucurbitales


Family: Cucurbitaceae


Bitter melon (Momordica charantia) is a climbing vine that grows in the tropics and subtropics within the squash family. Bitter melon is widely used in Vietnam and other Asian countries as a medicinal food. Bitter melon is also known as balsam pear, bitter apple, bitter gourd, and bitter squash. Uncooked bitter melon has high amounts of vitamin C, while cooked bitter melon has more lutein and zeaxanthin. Bitter melon cooked contains vitamin C (37% daily value [DV]), a natural antioxidant. Antioxidants scavenge harmful free radicals that may cause chronic diseases. Vitamin C is also necessary for the immune system to properly function. It well-known that vitamin C deficiency leads to scurvy; thus, this nutrient is necessary for collagen production. An amount of 100 g of bitter melon cooked contains 1323 mcg of lutein and zeaxanthin. These compounds play an important role in the maintenance and protection of the eyes. Lutein and zeaxanthin have antioxidant effects and protect the photoreceptors present in the retina from potential free radical damage. Though cooked bitter melon has an acquired taste, it is often used in Asian cuisines to support one's health and well-being.



Calories
Name Amount % Daily Value
Calories 19 kcal 1%


Carbohydrates
Name Amount % Daily Value
Total Carbs 4.32 g 2%
Dietary Fiber 2.00 g 7%
Sugars 1.95 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.18 g 0%
Saturated Fat 0.01 g 0%
Monounsaturated Fat 0.03 g
Polyunsaturated Fat, total 0.08 g
  • 18:2 n-6 (LA), Omega-6
0.08 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.00 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 0.84 g 2%
  • Tryptophan
- g
  • Threonine
- g
  • Isoleucine
- g
  • Leucine
- g
  • Lysine
- g
  • Methionine
- g
  • Cystine
- g
  • Phenylalanine
- g
  • Tyrosine
- g
  • Valine
- g
  • Arginine
- g
  • Histidine
- g
  • Alanine
- g
  • Aspartic Acid
- g
  • Glutamic Acid
- g
  • Glycine
- g
  • Proline
- g
  • Serine
- g


Vitamins
Name Amount % Daily Value
Vitamin C 33.00 mg 37%
Thiamin 0.05 mg 4%
Riboflavin 0.05 mg 4%
Niacin 0.28 mg 2%
Pantothenic Acid 0.19 mg 4%
Vitamin B6 0.04 mg 2%
Folate, total 51.00 mg 13%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
51.00 mcg
Choline 10.80 mg 2%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 5.67 mcg 1%
  • Retinol Acitiviy Equivalent
6.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
68.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 1323.00 mcg
Vitamin E, total 0.14 mg 1%
  • Alpha-Tocopherol
0.14 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 4.80 mcg 4%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 9.00 mg 1%
Iron 0.38 mg 2%
Magnesium 16.00 mg 4%
Phosphorus 36.00 mg 3%
Potassium 319.00 mg 7%
Sodium 6.00 mg 0%
Zinc 0.77 mg 7%
Copper 0.03 mg 3%
Manganese 0.09 mg 4%
Selenium 0.20 mcg 0%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount
Flavonols
  • Isorhamnetin
0.00 mg
  • Kaempferol
0.00 mg
  • Myricetin
0.00 mg
  • Quercetin
0.00 mg


Others
Name Amount
Water 93.95 g
Ash 0.71 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.