Bitter Melon
Get to know bitter melon — a bitter vegetable packed with benefits for blood sugar. Nutrition facts, health benefits, and tips for cooking bitter melon so it's less bitter.
What Is Bitter Melon (Pare)?
Bitter melon (Momordica charantia), also known as pare or paria, is an elongated vegetable with a distinctively bumpy, ridged skin and a very strong bitter taste. It's dark green when young and turns yellowish as it ages. Despite its bitterness, bitter melon has its own dedicated fans thanks to its unique flavor that's hard to replace with other vegetables.
In Indonesia, bitter melon is commonly cooked into tumis pare teri (stir-fried bitter melon with anchovies), pare isi (stuffed bitter melon), or simply boiled and served as a raw side dish (lalapan). Besides being eaten as a vegetable, bitter melon boiled water or juice is also widely known as a traditional herbal remedy (jamu) to help maintain blood sugar levels.
Nutritional Content of Bitter Melon
Per 100 grams of fresh bitter melon:
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| Nutrient | Amount |
|---|---|
| Calories | ~17 kcal |
| Carbohydrates | ~3.7 g |
| Fiber | ~2.8 g |
| Vitamin C | ~84 mg |
| Folate | ~72 mcg |
Bitter melon is one of the lowest-calorie vegetables compared to most other vegetables, while also being a fairly high source of vitamin C.
Health Benefits
- Believed to help maintain blood sugar levels — bitter melon contains insulin-like compounds (charantin and polypeptide-P) that have traditionally been used to help control blood sugar.
- Very low in calories — suitable for those watching their weight without needing to worry about excess calorie intake.
- Supports immune function — its vitamin C content is quite high for a green vegetable.
- Rich in folate — plays an important role in the formation of new cells in the body.
Ways to Eat Bitter Melon
- Tumis pare teri (stir-fried bitter melon with anchovies) — thinly sliced, briefly boiled, then stir-fried with anchovies and chili for a signature savory-spicy dish.
- Pare isi (stuffed bitter melon) — the center is hollowed out and filled with a fish or minced meat mixture before being steamed or simmered in clear broth.
- Boiled as a raw side dish (lalapan) — briefly boiled then eaten directly with sambal as a meal accompaniment.
- Bitter melon juice — blended with a little water and honey or citrus juice to reduce the bitterness.
How to Choose & Store
- choose bitter melon that's a fresh dark green color with tightly packed ridges still intact
- a texture that's still firm and dense indicates the bitter melon is still young and won't be too bitter
- avoid bitter melon that's starting to turn yellow or soft, as it tends to taste more bitter and its seeds will have matured
- store whole bitter melon in the fridge in a perforated bag or container
- fresh bitter melon can last about 4-5 days in the fridge before starting to wilt
- bitter melon that has already been cut should be cooked right away since it loses freshness quickly
- Because bitter melon has a blood-sugar-lowering effect, people taking diabetes medication should be cautious — combining the two could potentially cause blood sugar to drop too low (hypoglycemia). Consult a doctor if you want to consume bitter melon regularly alongside diabetes medication.
- Pregnant women are traditionally advised to limit or avoid consuming bitter melon in large amounts, as some of its compounds are thought to potentially trigger contractions. It's best to consult with an obstetrician first.
Practical Tips
- Remove the seeds and the white inner membrane — this part is the strongest source of bitterness in bitter melon.
- Rub with salt before cooking — massage sliced bitter melon with salt for a few minutes, then rinse, to reduce its bitterness.
- Briefly boil before further cooking — this method is also effective at softening the bitter taste before stir-frying or stuffing.
- Pair with savory or sour flavors such as anchovies, salted egg, or sambal to balance out the bitterness.
Frequently Asked Questions
How do you reduce the bitterness in bitter melon?
Is it safe to eat bitter melon along with diabetes medication?
Can pregnant women eat bitter melon?
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