Vegetables and mushrooms · IFCT 2017
Bitter gourd (karela): nutrition per 100 g
Per 100 g, raw bitter gourd gives 21 kcal, 1.4 g protein, 3.8 g fibre, 46.5 mg vitamin C and 60 micrograms of folate, according to IFCT 2017. The vitamin C ranks 6th of 36 vegetables, and the folate 6th of 39. Karela is eaten across India for its sharp bitterness, in fries, stuffed dishes and the Bengali shukto, and that same bitterness makes it popular as a juice.
About bitter gourd (karela)
Bitter gourd, Momordica charantia, grows on vines across India, from small, dark, spiky types in the south to long, pale ones in the north. IFCT 2017 analyses three of them. The long, jagged, toothed type on this page has 46.5 mg vitamin C per 100 g. A short jagged type has more, 50.9 mg, and a long type with smoother ridges has the most, 54.3 mg, with 1.6 g protein and 1.28 mg iron. Names are recorded in 17 languages, from karela in Hindi to korola in Bengali, paavakkai in Tamil, kakara kaya in Telugu and kaippakka in Malayalam.
Every region has its way of taming the bitterness. North India stuffs karela with spiced onion and fennel as bharwan karela. Bengal fries thin rounds as uchhe bhaja and begins a festive meal with shukto. Tamil Nadu makes pavakkai pitlai with dal and tamarind, Andhra simmers kakarakaya pulusu with jaggery, and Kerala cooks kaippakka theeyal in roasted coconut.
What bitter gourd (karela) brings to a meal
- 01
Vitamin C ranks 6th of 36
Karela carries 46.5 mg vitamin C per 100 g, 34th of 130 foods. In 100 g of raw gourd, that is 58 per cent of a man's requirement and 72 per cent of a woman's, though deep frying loses a good share.
- 02
Folate for a gourd
With 60 micrograms of folate per 100 g, bitter gourd ranks 53rd of 197 foods and covers 27 per cent of a woman's daily need. Folate supports cell division and red blood cell formation.
- 03
Light, with fibre
At 21 kcal and 3.8 g fibre per 100 g, karela is a filling vegetable for very little energy. Its sugars are recorded as zero in IFCT 2017.
- 04
Some iron and potassium
Each 100 g supplies 1.15 mg iron, ranking 11th of 39 vegetables, and 326 mg potassium. The smooth-ridged type has slightly more iron, at 1.28 mg.
Bitter gourd (karela) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 21 kcal | 1% | 1% |
| Protein | 1.4 g | 3% | 3% |
| Carbohydrate (available) | 2.8 g | ||
| Dietary fibre | 3.8 g | ||
| Free sugars | 0 g | ||
| Total fat | 0.2 g | ||
| Water | 90.9 g | ||
| Fats | |||
| Saturated fat | 0.14 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.04 g | ||
| Omega-3 (alpha-linolenic acid) | 23 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 21 mg | 2% | 2% |
| Iron | 1.15 mg | 6% | 4% |
| Zinc | 0.31 mg | 2% | 2% |
| Magnesium | 32 mg | 7% | 9% |
| Phosphorus | 45 mg | ||
| Potassium | 326 mg | ||
| Sodium | 13 mg | ||
| Copper | 0.09 mg | ||
| Selenium | 5 µg | ||
| Vitamins | |||
| Vitamin C | 46.5 mg | 58% | 72% |
| Beta-carotene | 122 µg | ||
| Thiamine (B1) | 0.05 mg | 3% | 3% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.27 mg | 2% | 2% |
| Vitamin B6 | 0.05 mg | 2% | 3% |
| Folate (B9) | 60 µg | 20% | 27% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 4.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Bitter gourd (karela): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/bitter-gourd-karela/
Where bitter gourd (karela) sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Vitamin C | 46.5 mg | 6th of 36 | 34th of 130 |
| Folate (B9) | 60 µg | 6th of 39 | 53rd of 197 |
| Beta-carotene | 122 µg | 14th of 31 | 58th of 160 |
| Dietary fibre | 3.8 g | 15th of 39 | 109th of 182 |
| Thiamine (B1) | 0.05 mg | 11th of 39 | 121st of 239 |
Every form of bitter gourd (karela) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Bitter gourd, jagged, teeth ridges, elongate (shown above) | 21 kcal | 1.4 g | 3.8 g | 1.15 mg | 21 mg |
| Jagged, teeth ridges, short | 19 kcal | 1.3 g | 3.5 g | 1.08 mg | 16 mg |
| Jagged, smooth ridges, elongate | 19 kcal | 1.6 g | 3.7 g | 1.28 mg | 18 mg |
How bitter gourd (karela) is eaten
- Bharwan karela: scraped gourds stuffed with onion, fennel, amchur and red chilli, then slow-cooked in a covered kadai.
- Uchhe bhaja and shukto in Bengal: thin fried rounds with rice, or bitter gourd simmered with raw banana, drumstick and sweet potato in a mild milk gravy.
- Pavakkai pitlai in Tamil Nadu: bitter gourd cooked with toor dal, tamarind and a roasted coconut and spice paste.
- Kakarakaya pulusu in Andhra Pradesh: a sweet and sour tamarind curry with jaggery that balances the bitterness.
- Karela chips: thin slices tossed with besan, rice flour and spices and baked or air-fried.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Bitter gourd juice is widely taken by people with diabetes, but it is not a substitute for medicine, and combined with tablets or insulin it can push blood sugar too low. Anyone on diabetes medicines should talk to their doctor before drinking karela juice regularly. Large amounts can also upset the stomach, and pregnant women are traditionally advised to avoid concentrated bitter gourd juice and seeds. Salting and squeezing the slices reduces bitterness, but rinsing away the juice also takes some vitamin C with it.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about bitter gourd (karela)
Is karela good for diabetes?
Bitter gourd is a low-calorie, high-fibre vegetable, 21 kcal and 3.8 g fibre per 100 g, which suits a diabetes diet. Some studies suggest it may lower blood sugar modestly, but results are mixed, and it cannot replace treatment. Talk to your doctor before using karela juice alongside diabetes medicines.
How do you remove bitterness from karela?
Scrape the ridged skin lightly, slice the gourd, rub it with salt and turmeric, and leave it for twenty minutes before squeezing out the juice. Cooking it with jaggery, tamarind, onion or coconut also balances the bitterness without removing it entirely.
Which type of bitter gourd is most nutritious?
In IFCT 2017, the long bitter gourd with smooth ridges has the most vitamin C, 54.3 mg per 100 g, and the most protein and iron of the three types. The differences are small, so choose the type you enjoy cooking.
Is bitter gourd high in vitamin C?
Yes, for a vegetable. IFCT 2017 lists 46.5 mg vitamin C per 100 g, ranking 6th among 36 vegetables with a value. Shallow-frying or stir-frying briefly keeps more of it than long boiling.
Related foods and tables
Bottle gourd (lauki)
Nutrition per 100 g, from IFCT 2017.
Ivy gourd (kundru)
Nutrition per 100 g, from IFCT 2017.
Pointed gourd (parwal)
Nutrition per 100 g, from IFCT 2017.
Ridge gourd (turai)
Nutrition per 100 g, from IFCT 2017.
Drumstick (moringa pods)
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.