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Chopping
Chop the bitter gourd into small circles, tomatoes, and onions into small pieces.
karela masala sabzi
karela masala sabzi has 138.3 calories per serving (1 Small Cup) — that's 140.3 calories per 100g. It provides 4.5g protein, 9.3g carbs, and 9.2g fat. With a low glycemic index (GI: 40), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of karela masala sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories138.3 kcal
- Carbs9.3 g (37.2 kcal)
- Protein4.5 g (18.1 kcal)
- Fats9.2 g (83.1 kcal)
Nutrition Label
karela masala sabzi
- Serving Size1 Small Cup (100 g)
- Calories138.3 kcal
- Carbs9.3 g
- Fiber4.5 g
- Sugar1.8 g
- Protein4.5 g
- Fat9.2 g
- Saturated fat1.8 g
- Mono unsaturated fat3.7 g
- Poly unsaturated fat3.1 g
- Cholesterol0.0 mg
- Sodium403.7 mg
Nutrition per 100g
- Calories140.3 kcal
- Carbs9.4 g
- Fiber4.6 g
- Sugar1.8 g
- Protein4.6 g
- Fat9.4 g
- Cholesterol0.0 mg
- Sodium409.4 mg
1 serving = 98.6g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Bengal gram dal
1 Table Spoon
Black gram dal
1 Table Spoon
Elongated bitter gourd
150 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Onion small
100 Grams
Chillies red
5 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Ground nut
2 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Ginger garlic paste
1 Table Spoon
Red chilli powder
5 Grams
Instructions
1
2
Roasting and Grinding
Take two tablespoons of peanuts and dry roast them. Once the roasted peanuts are cooled down, grind the peanuts into a fine powder.
3
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, cumin seeds, urad dal (black gram dal), chana dal (bengal gram dal), turmeric, curry leaves, green chilies, ginger-garlic paste, and red chilies. Saute them until the seeds start spluttering.
4
Cooking
To the pan add chopped tomato, onion, bitter gourd circles, and cook them for 20 minutes while stirring occasionally. Once the pieces are tender, add salt, red chili powder, peanut powder, and cook them for 10 more minutes.
5
Serve
Once the curry is done, garnish with coriander leaves, serve it in a small cup with rice or roti.
Glycemic Index
40 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | karela masala sabzi | Bitter gourd tamarind curry | Karela Imli ki Sabzi | Karlyachan chinch ambat |
|---|---|---|---|---|
| Calories | 138.3 kcal | 129 kcal | 129 kcal | 129 kcal |
| Carbs | 9.3 g | 14.5 g | 14.5 g | 14.5 g |
| Protein | 4.5 g | 4.5 g | 4.5 g | 4.5 g |
| Fat | 9.2 g | 5.9 g | 5.9 g | 5.9 g |
| Fiber | 4.5 g | 4.7 g | 4.7 g | 4.7 g |
| Sugar | 1.8 g | 6.2 g | 6.2 g | 6.2 g |
| Sodium | 403.7 mg | 383 mg | 383 mg | 383 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 138.3 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 4.5g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (4.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (1.8g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (40) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~98.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~98.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
karela masala sabzi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (276.6-415 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of karela masala sabzi contains 138.3 kcal (4.5g protein, 9.3g carbs, 9.2g fat). That's 140.3 kcal per 100g. You can track exact portions in the Hint app.
At just 138.3 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 40, this recipe supports stable blood sugar levels. The 4.5g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
karela masala sabzi has 4.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, karela masala sabzi is light enough for dinner at 138.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since karela masala sabzi is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (40) with 4.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
