Bitter melon, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Known for its distinctively bitter taste, cooked bitter melon is a unique vegetable often used in Asian cuisine, prized for its health benefits.
Per 100g reference serving, Bitter melon, cooked provides 41 kcal of energy, 0.82g protein (7% of calories), 4.19g total carbohydrates (38% of calories, including 1.9g dietary fiber and 1.89g sugars), and 2.72g total fat (55% of calories).
Vitamins Profile in Bitter melon, cooked (Per 100g)
Track how Bitter melon, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 31.9 mg | 35.4% DV |
| Vitamin A (RAE) | 17 µg | 1.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.52 mg | 3.5% DV |
| Vitamin K (Phylloquinone) | 6.7 µg | 5.6% DV |
| Vitamin B1 (Thiamin) | 0.049 mg | 4.1% DV |
| Vitamin B2 (Riboflavin) | 0.051 mg | 3.9% DV |
| Vitamin B3 (Niacin) | 0.271 mg | 1.7% DV |
| Vitamin B6 (Pyridoxine) | 0.056 mg | 3.3% DV |
| Total Folate (Vitamin B9) | 49 µg | 12.2% DV |
| Folate (Dietary Folate Equivalents) | 49 µg | 12.2% DV |
| Natural Food Folate | 49 µg | 12.2% DV |
| Choline | 10.7 mg | 1.9% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 71 µg | 2% DV |
| Lutein + Zeaxanthin | 1281 µg | 12.8% DV |
Minerals & Electrolytes in Bitter melon, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.37 mg | 2.1% DV |
| Calcium (Ca) | 9 mg | 0.7% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 309 mg | 6.6% DV |
| Zinc (Zn) | 0.75 mg | 6.8% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 35 mg | 2.8% DV |
| Copper (Cu) | 0.032 mg | 3.6% DV |
| Sodium (Na) | 127 mg | 5.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.081 g | 5.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.725 g | 5.2% DV |
| Monounsaturated Fat (MUFA) | 0.935 g | 3.1% DV |
| Polyunsaturated Fat (PUFA) | 0.806 g | 4% DV |
| Saturated Fat (SFA) | 0.68 g | 3.4% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Bitter melon, cooked contains 41 calories (kcal), 0.82g of protein, 4.19g of carbohydrates (1.9g fiber, 1.89g total sugars), and 2.72g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Bitter melon, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -5.33 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Bitter melon, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Bitter melon, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.