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[N]extrient

Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled)

SR Legacy·Comprehensive Reference Data

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt

Vegetables and Vegetable Products

A 100g serving covers 136% of the daily recommended Vitamin K, making Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (3.6g), fat (0.2g), and carbohydrates (6.2g) per 100g. With 32 calories per 100g, Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. At 249mg of sodium per 100g, Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Nutritionally broad, Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value. Composed of 89% water by weight, Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) also contributes to daily hydration.

Calories32KCAL
Protein3.6G
Fat0.2G
Carbs6.2G
Fiber1.9G

Calorie Distribution

41kcal
  • Protein35%3.6 g
  • Fat4%0.2 g
  • Carbs60%6.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water88.7G
Energy32.0KCAL
Protein3.6G
Total lipid (fat)0.20G
Carbohydrate, by difference6.2G
Fiber, total dietary1.9G
Total Sugars1.0G
Cholesterol0MG
Vitamin C, total ascorbic acid55.6MG
Thiamin0.15MG
Riboflavin0.28MG
Niacin0.99MG
Vitamin B-60.76MG
Folate, total88.0UG
Vitamin B-120UG
Vitamin A, RAE121UG
Vitamin E (alpha-tocopherol)1.4MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)163UG
Calcium, Ca42.0MG
Iron, Fe1.0MG
Magnesium, Mg94.0MG
Phosphorus, P77.0MG
Potassium, K602MG
Sodium, Na249MG
Zinc, Zn0.30MG
Copper, Cu0.20MG
Manganese, Mn0.54MG
Selenium, Se0.90UG
Energy136kJ
Ash1.4G
Pantothenic acid0.06MG
Folic acid0UG
Folate, food88.0UG
Folate, DFE88.0UG
Choline, total21.0MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta1450UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU2416IU
Lycopene0UG
Lutein + zeaxanthin2638UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (58g)192.1g0.1g3.6g

Scaled from Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Amaranth Leaves Drained with Salt (Cooked, Boiled)

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Pokeberry Shoots (poke) Drained with Salt (Cooked, Boiled)

20 kcal2.3g protein

Corn Sweet White Vacuum Pack No Salt Added (Canned)

79 kcal2.4g protein

Peas Green Drained with Salt (Frozen, Cooked, Boiled)

78 kcal5.2g protein

Tomato Paste Without Salt Added (Canned)

4.2g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled)

34 kcal3.6g protein

Chard Swiss (Raw)

19 kcal1.8g protein

Water Convolvulus (Raw)

19 kcal2.6g protein

New Zealand Spinach (Raw)

14 kcal1.5g protein

Chard Swiss Drained Without Salt (Cooked, Boiled)

20 kcal1.88g protein

Chard Swiss Drained with Salt (Cooked, Boiled)

20 kcal1.88g protein

Nutrient Highlights

  • Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) is a excellent source of Vitamin C (62% DV) — see top foods ranked by Vitamin C
  • Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) is a excellent source of Magnesium (22% DV) — see top foods ranked by Magnesium
  • Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) is a good source of Potassium (13% DV) — see top foods ranked by Potassium
  • Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) is a good source of Sodium (11% DV) — see top foods ranked by Sodium

Dietary Considerations

  • With 602mg of potassium per 100g, individuals on a renal diet should moderate their intake of Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled). See the Kidney Disease & Low-Potassium Diet guide for more.

  • The antioxidant content of Balsam-pear (bitter Gourd) Leafy Tips Drained with Salt (Cooked, Boiled) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 3% (#248 of 8,262)
  • Potassium: top 6% (#496 of 8,262)
  • Magnesium: top 8% (#661 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories32
% Daily Value*
Total Fat 0.20G0%
Cholesterol 0MG0%
Sodium 249MG11%
Total Carbohydrate 6.2G2%
Dietary Fiber 1.9G7%
Total Sugars 1.0G
Protein 3.6G7%
Vitamin D 0UG0%
Calcium 42.0MG3%
Iron 1.0MG6%
Potassium 602MG13%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168495.

View on USDA FoodData Central →