scored 78/100
Bitter gourd is a low-calorie cruciferous vegetable rich in vitamin C, potassium, and polyphenols, traditionally used in Asian cuisines for both culinary and medicinal purposes.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 78.
Bitter gourd (Momordica charantia), native to tropical regions of Asia and Africa, has been a staple in traditional medicine systems for centuries. This nutrient-dense vegetable contains only 30 calories per 100g while delivering substantial amounts of vitamin C (88mg), potassium (608mg), and iron (2.04mg). Its distinctive bitter taste derives from bioactive compounds including polyphenols, flavonoids, and triterpenes—phytonutrients with documented antioxidant and anti-inflammatory properties. Despite the USDA profile showing negligible fiber, bitter gourd contains insoluble fiber important for digestive health. The vegetable's relevance to longevity stems from its traditional use in blood sugar management and emerging evidence supporting metabolic health. Regular consumption may help maintain healthy glucose metabolism, support cardiovascular function through potassium content, and provide antioxidant protection against oxidative stress—a hallmark of aging. The high vitamin C content supports collagen synthesis and immune function, while iron bioavailability increases when consumed with vitamin C sources.
Polyphenols and triterpenes in bitter gourd enhance glucose uptake in cells and may improve pancreatic insulin secretion, helping maintain stable blood sugar levels
High polyphenol and flavonoid content act as antioxidants, neutralizing free radicals and suppressing pro-inflammatory cytokine production
608mg potassium per 100g promotes vasodilation and counterbalances sodium effects, reducing vascular tension and supporting healthy blood pressure
88mg vitamin C per 100g stimulates collagen synthesis, boosts white blood cell function, and supports tissue repair mechanisms
Bitter compounds trigger bitter taste receptors that enhance bile production and hepatic enzyme activity, supporting Phase I and II detoxification pathways
Consuming bitter gourd with lunch supports post-meal glucose metabolism and provides sustained afternoon energy through polyphenol-mediated insulin sensitivity. The bitter compounds also optimize digestive enzyme secretion when consumed with a mixed meal.
Breaks a fast
While bitter gourd can be consumed anytime, midday consumption with balanced macronutrients maximizes metabolic benefits. Evening consumption is acceptable but may support blood sugar control through the night when consumed with dinner containing protein and healthy fats.
Per 100 g of the default form. Bars show how much higher or lower balsam-pear (bitter gourd) is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Balsam-Pear (Bitter Gourd) is classified as a vegetable. Bitter gourd is a low-calorie cruciferous vegetable rich in vitamin C, potassium, and polyphenols, traditionally used in Asian cuisines for both culinary and medicinal purposes.
Balsam-Pear (Bitter Gourd) scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Folate, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 4.5 g of protein (~9% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, balsam-pear (bitter gourd) is highest in Vitamin C (~83% DV), Folate (~27% DV), Riboflavin (~24% DV), Manganese (~20% DV), Copper (~19% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.8 g of net carbs (2.8 g total minus 0 g fiber).
Best in the midday. Consuming bitter gourd with lunch supports post-meal glucose metabolism and provides sustained afternoon energy through polyphenol-mediated insulin sensitivity. The bitter compounds also optimize digestive enzyme secretion when consumed with a mixed meal.
A typical serving is around 85 g (~26 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating balsam-pear (bitter gourd) alongside several other vegetable sources.
Balsam-Pear (Bitter Gourd) pairs nicely with: Pair with citrus fruits (lemon, lime, orange) to enhance iron absorption through vitamin C synergy, converting ferric iron to more bioavailable ferrous form; Combine with healthy fats (coconut oil, olive oil) to improve absorption of fat-soluble polyphenols and enhance their bioavailability; Eat alongside allium vegetables (garlic, onions) for additive anti-inflammatory and antioxidant effects through complementary phytonutrient profiles; Pair with turmeric and black pepper to amplify anti-inflammatory benefits and increase curcumin absorption through piperine synergy.
Encyclopedia entries that supply the same signature nutrients balsam-pear (bitter gourd) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients balsam-pear (bitter gourd)contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.