Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folic acid, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.It is very popular throughout India, where it is often prepared with potatoes and served with yogurt on the side to offset the bitterness, or used in sabji. It is stuffed with spices and then fried in oil, which is very popular in Punjabi cuisine. This is also a very popular vegetable in Orissa, called ‘Karela’, mainly consumed for health benefits. It is a popular food in Tamil Nadu and in the South Indian state of Kerala.