Gourd, karela, raw

Karela, also known as bitter gourd, is a vegetable. These figures describe it raw, with the ends trimmed. It provides vitamin C, folate and potassium, with small amounts of protein and carbohydrate. Per 100g, it contains 185mg of vitamin C, 45µg of folate, 330mg of potassium and 1.6g of protein.

Vitamin C supports normal skin and connective tissue and helps the body absorb iron from plant foods. Folate is needed for normal cell division and red blood cell formation, while potassium contributes to normal muscle and nerve function. Cooking can change the nutrient content, particularly vitamin C. Full nutritional figures are in the tables below.