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[N]extrient

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

SR Legacy·Comprehensive Reference Data

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt

Vegetables and Vegetable Products

A 100g serving covers 136% of the daily recommended Vitamin K, making Balsam-pear (bitter Gourd) Leafy Tips Drained Without 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 (6.7g) per 100g. With 34 calories per 100g, Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 13mg of sodium, Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value. Composed of 89% water by weight, Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled) also contributes to daily hydration.

Calories34KCAL
Protein3.6G
Fat0.2G
Carbs6.7G
Fiber1.9G

Calorie Distribution

43kcal
  • Protein33%3.6 g
  • Fat4%0.2 g
  • Carbs62%6.7 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
Energy34.0KCAL
Protein3.6G
Total lipid (fat)0.20G
Carbohydrate, by difference6.7G
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, Na13.0MG
Zinc, Zn0.30MG
Copper, Cu0.20MG
Manganese, Mn0.54MG
Selenium, Se0.90UG
Energy144kJ
Ash0.83G
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 saturated0.03G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.005G
SFA 16:00.02G
SFA 18:00.002G
Fatty acids, total monounsaturated0.005G
MUFA 16:10.002G
MUFA 18:10.002G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.08G
PUFA 18:20.01G
PUFA 18:30.07G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (58g)202.1g0.1g3.9g

Scaled from Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled)'s per-100g values using USDA portion data.

More in Vegetables and Vegetable Products

Mushrooms Enoki (Raw)

37 kcal2.7g protein

Turnip Greens Unprepared (Frozen)

22 kcal2.5g protein

Okra Drained with Salt (Frozen, Cooked, Boiled)

29 kcal1.6g protein

Bamboo Shoots Drained Without Salt (Cooked, Boiled)

12 kcal1.5g protein

Squash Summer Zucchini Includes Skin Drained Without Salt (Cooked, Boiled)

15 kcal1.1g protein

Collards Drained with Salt (Cooked, Boiled)

33 kcal2.7g protein

Nutritionally Similar Foods

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

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

32 kcal3.6g protein

New Zealand Spinach (Raw)

14 kcal1.5g protein

Chard Swiss (Raw)

19 kcal1.8g protein

Water Convolvulus (Raw)

19 kcal2.6g protein

Chard Swiss Drained Without Salt (Cooked, Boiled)

20 kcal1.88g protein

New Zealand Spinach Drained Without Salt (Cooked, Boiled)

12 kcal1.3g protein

Nutrient Highlights

  • Balsam-pear (bitter Gourd) Leafy Tips Drained Without 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 Without Salt (Cooked, Boiled) is a excellent source of Magnesium (22% DV) — see top foods ranked by Magnesium
  • Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled) is a good source of Potassium (13% DV) — see top foods ranked by Potassium

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 Without Salt (Cooked, Boiled). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Balsam-pear (bitter Gourd) Leafy Tips Drained Without Salt (Cooked, Boiled) is naturally low in sodium at 13mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Balsam-pear (bitter Gourd) Leafy Tips Drained Without 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

Calories34
% Daily Value*
Total Fat 0.20G0%
Cholesterol 0MG0%
Sodium 13.0MG1%
Total Carbohydrate 6.7G2%
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: 168392.

View on USDA FoodData Central →