VeganVegetables

Karela

Nutrition Facts Per 100g

Also known as: BITTER GOURD, BITTER MELON

Karela is a commonly used vegetable in Indian cooking. At just 17 kcal per 100g with 2.8g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Vitamin C (approximately 102% of a typical adult's daily needs) and Vitamin B6 (approximately 14% of a typical adult's daily needs). Below is the complete nutritional profile of Karela per 100g serving.

Nutrition Summary

17kcalCalories

1.0gProtein

3.7gCarbs

0.2gFat

2.8gFiber

Protein 24% Carbs 87% Fat 11%

Micronutrients

High in:Vitamin C

Calcium84.0 mg(8%)

Iron0.4 mg(3%)

Zinc0.3 mg(3%)

Potassium150 mg(5%)

Sodium5.0 mg(1%)

Magnesium19.0 mg(5%)

Phosphorus38.0 mg(5%)

Thiamin (B1)0.0 mg(3%)

Riboflavin (B2)0.0 mg(3%)

Niacin (B3)0.4 mg(3%)

Vitamin C84.0 mg(102%)

Carotenoids296 µg(5%)

β-Carotene99.0 µg(3%)

Vitamin A16.0 µg(2%)

Folate (B9)40.0 µg(10%)

Vitamin B60.2 mg(14%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.2 mg(1%)

Fat Breakdown4

MUFA0.0 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat0.0 g

Cholesterol0 mg

Common Serving Sizes

1 cup chopped94g

16 kcal0.9g protein

100 g100g

17 kcal1.0g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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