Karela Nutrition Facts: Calories, Macros & Health Benefits
Summary: Karela contains 17 calories, 1g protein, 3.7g carbs, and 0.17g fat per one cup (93g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (93g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 kcal | 1% |
| Protein | 1.0g | 2% |
| Carbohydrates | 3.7g | 1% |
| Total Fat | 0.17g | 0% |
| Fiber | 2.8g | 10% |
| Sugar | 1.9g | -- |
| Saturated Fat | 0.03g | 0% |
| Sodium | 5.0mg | 0% |
| Potassium | 84.0mg | 2% |
| Calcium | 17.0mg | 1% |
| Iron | 296.0mg | 1644% |
| Magnesium | 0.80mg | 0% |
| Zinc | 31.0mg | 282% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.04mcg | 2% |
| Folate | 72.0mcg | 18% |
| Vitamin E | 0.14mg | 1% |
| Phosphorus | 24.0mg | 2% |
Is Karela Good for You?
Karela provides 17 calories per one cup (93g) with 1g protein, 3.7g carbohydrates, and 0.17g fat. It is a source of iron (1644% dv), zinc (282% dv), vitamin b6 (24% dv).
Bitter gourd is a widely used vegetable in Indian cooking, known for its bitter taste and numerous health benefits including blood sugar regulation.
Key Health Benefits of Karela
- Iron (1644% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (282% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (18% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Karela Nutrition with Gram
Use Gram to log karela and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in karela?
Karela contains 17 calories per one cup (93g).
How much protein is in karela?
Karela provides 1g of protein per one cup (93g).
How many carbs are in karela?
Karela has 3.7g of carbohydrates per one cup (93g).
Is karela good for tracking nutrition?
Yes. Karela can be logged by calories, macros, and micronutrients in the Gram app.
How should I use karela in a meal plan?
Use Karela as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track karela and thousands of other foods with the Gram app.