Stir-Fried Bitter Melon with Egg
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 13.82 g | 5% |
| Net Carbohydrates | 8.47 g | 3% |
| Sugars | 4.96 g | 14% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 5.35 g | 19% |
| Protein | 21.82 g | 44% |
| Total Fat | 29.18 g | 37% |
| Saturated Fat | 6.63 g | 33% |
| Monounsaturated Fat | 9.19 g | - |
| Polyunsaturated Fat | 11.05 g | - |
| Trans Fat | 0.09 g | 100% |
| Cholesterol | 555 mg | 185% |
| Vitamins | ||
| Vitamin A | 254.22 mcg | 28% |
| Vitamin C | 83.71 mg | 93% |
| Vitamin D | 3 mcg | 15% |
| Minerals | ||
| Sodium | 2267.62 mg | 99% |
| Potassium | 1102 mg | 23% |
| Calcium | 131.51 mg | 10% |
| Magnesium | 71.95 mg | 17% |
| Iron | 4.04 mg | 22% |
| Zinc | 4.23 mg | 38% |
% 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
28%
Vitamin C
93%
Vitamin D
15%
Vitamin E
20%
Vitamin K
32%
Vitamin B1
12%
Vitamin B2
59%
Vitamin B3
33%
Vitamin B5
59%
Vitamin B6
29%
Vitamin B7
110%
Vitamin B9
32%
Vitamin B12
62%
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
10%
Iron
22%
Magnesium
17%
Phosphorus
34%
Potassium
23%
Sodium
99%
Zinc
38%
Copper
13%
Manganese
24%
Selenium
84%
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
3%
Isoleucine
4%
Valine
3%
Lysine
2%
Tryptophan
4%
Threonine
3%
Phenylalanine
5%
Methionine
2%
Histidine
3%
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 396 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
58 min
Jogging
50 min
Cycling
52 min
Walking
1 h 33 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
Stir-fried bitter melon with egg features bitter melon, which is recognized as a nutrient-dense food rich in vitamins, minerals, and antioxidants, according to WebMD and Healthline. Observational evidence suggests bitter melon may also contribute to managing blood sugar levels and provides dietary fiber, while the egg component adds protein to the dish.
1. Bitter Melon and Diabetes: Effects, as Therapy, in the Diet
Source: Medical News Today, 2019
Summary: "Bitter melon has been investigated for its modest hypoglycemic effects in type 2 diabetes, though research on its efficacy and safety as a medical treatment remains limited and sometimes inconclusive.
2. Bitter Gourd: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: "Bitter melon is highlighted for its rich antioxidant content, potential to fight inflammation, and bioactive compounds that may assist in diabetes management, alongside its nutritional profile of vitamins and minerals.
Read More: https://www.webmd.com/diet/health-benefits-bitter-gourd
3. 12 of the Most Nutrient-Dense Foods You Can Eat
Source: Healthline, 2018
Summary: "Eggs provide high-quality protein, healthy fats, choline, lutein, and zeaxanthin, while bitter melon is a nutrient-dense vegetable with antioxidant properties that may help manage blood sugar and support brain health.
Read More: https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet
4. Strategies to Improve Palatability and Increase Consumption Intentions for Momordica Charantia(Bitter Melon): A Vegetable Commonly Used for Diabetes Management
Source: SpringerLink
Summary: "Bitter melon has been studied in different recipes to evaluate its palatability and acceptability, with tomato-based preparations generally being better accepted, and positive health information potentially increasing willingness to consume bitter melon dishes.
Read More: https://link.springer.com/article/10.1186/1475-2891-10-78
5. Bitter Melon - Livertox® - Ncbi Bookshelf
Source: NCBI
Summary: Bitter melon is generally well tolerated with common side effects like gastrointestinal discomfort and mild hypoglycemia, but has not been associated with clinically apparent liver injury in published reports.
6. Can Bitter Melon Treat Type 2 Diabetes?
Source: Office for Science and Society
Summary: Bitter melon has shown mixed results in studies regarding its efficacy for type 2 diabetes, with a review of RCTs finding no significant difference in glycemic control compared to placebo or standard medications.
Read More: https://www.mcgill.ca/oss/article/health-quackery/can-bitter-melon-treat-type-2-diabetes
