Bitter Melon Salad
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 24.25 g | 9% |
| Net Carbohydrates | 16.5 g | 7% |
| Sugars | 10.76 g | 31% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 7.75 g | 28% |
| Protein | 4.01 g | 8% |
| Total Fat | 14.3 g | 18% |
| Saturated Fat | 1.98 g | 10% |
| Monounsaturated Fat | 9.98 g | - |
| Polyunsaturated Fat | 1.7 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 67.99 mcg | 8% |
| Vitamin C | 109.98 mg | 122% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 2350.85 mg | 102% |
| Potassium | 1182.87 mg | 25% |
| Calcium | 62.43 mg | 5% |
| Magnesium | 62.16 mg | 15% |
| Iron | 1.65 mg | 9% |
| Zinc | 2.26 mg | 21% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
8%
Vitamin C
122%
Vitamin D
0%
Vitamin E
20%
Vitamin K
36%
Vitamin B1
17%
Vitamin B2
15%
Vitamin B3
9%
Vitamin B5
13%
Vitamin B6
17%
Vitamin B7
-
Vitamin B9
32%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
5%
Iron
9%
Magnesium
15%
Phosphorus
11%
Potassium
25%
Sodium
102%
Zinc
21%
Copper
22%
Manganese
25%
Selenium
2%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
0.5%
Isoleucine
0.3%
Valine
0.5%
Lysine
0.3%
Tryptophan
0.3%
Threonine
0.2%
Phenylalanine
0.7%
Methionine
0.2%
Histidine
0.2%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 222 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
33 min
Jogging
29 min
Cycling
29 min
Walking
53 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Bitter melon is traditionally used and marketed for its potential to support blood sugar control, with some research indicating it may help lower blood sugar and A1c levels in individuals with type 2 diabetes, according to WebMD. Mechanistic studies in animal models suggest its bioactive components can enhance insulin signaling, though observational evidence notes that clinical trials have often yielded modest or inconclusive effects and it may cause gastrointestinal side effects.
1. Bitter Melon: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews
Source: WebMD
Summary: Bitter melon, a fruiting vine used as food and in supplements, is suggested to lower blood sugar and cholesterol, though its benefits are not well-defined, and it carries potential side effects and interactions with diabetes medications.
Read More: https://www.webmd.com/vitamins-supplements/bitter-melon
2. Bitter Melon - Livertox - Ncbi Bookshelf
Source: NCBI
Summary: Bitter melon, traditionally used for various ailments and marketed as a hypoglycemic agent, has shown modest or inconclusive effects on blood sugar in clinical trials and is considered an unlikely cause of clinically apparent liver injury.
3. Diabetes: Does Bitter Melon Help?
Source: WebMD
Summary: Bitter melon, a traditional vegetable, contains chemicals that act like insulin to lower blood sugar by increasing glucose uptake and storage, with some studies suggesting it can reduce blood sugar and A1c levels in type 2 diabetes.
Read More: https://www.webmd.com/diabetes/bitter-melon-help-diabetes
4. Bitter Melon and Diabetes: Effects, as Therapy, in the Diet
Source: Medical News Today, 2019
Summary: Bitter melon, traditionally used in food and medicine, has been investigated for its potential to lower blood sugar and A1c levels in diabetes, with some studies showing modest effects but overall conclusions remaining inconclusive and requiring further research.
5. Bioactives From Bitter Melon Enhance Insulin Signaling and Modulate Acyl Carnitine Content in Skeletal Muscle in High-Fat Diet-Fed Mice.
Source: PubMed
Summary: Bitter melon bioactives enhance insulin signaling and modulate acyl carnitine content in skeletal muscle in high-fat diet-fed mice, though definitive studies on efficacy and mechanism are still needed.
Read More: https://pubmed.ncbi.nlm.nih.gov/21277185/
