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Bitter melon is a great source of several key nutrients.
One cup (94 grams) of raw bitter melon provides (1Trusted Source):
Calories: 20
Carbs: 4 grams
Fiber: 2 grams
Vitamin C: 93% of the Reference Daily Intake (RDI)
Vitamin A: 44% of the RDI
Folate: 17% of the RDI
Potassium: 8% of the RDI
Zinc: 5% of the RDI
Iron: 4% of the RDI
Bitter melon is especially rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing (2Trusted Source).
It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision (3Trusted Source).
It provides folate, which is essential for growth and development, as well as smaller amounts of potassium, zinc, and iron (4Trusted Source).
Bitter melon is a good source of catechin, gallic acid, epicatechin, and chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage (5Trusted Source).
Plus, it’s low in calories yet high in fiber — fulfilling approximately 8% of your daily fiber needs in a single one-cup (94-gram) serving.
