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[N]extrient

Balsam-pear (bitter Gourd) Leafy Tips (Raw)

SR Legacy·Comprehensive Reference Data

Balsam-pear (bitter gourd), leafy tips, raw

Vegetables and Vegetable Products

A 100g serving covers 98% of the daily recommended Vitamin C, making Balsam-pear (bitter Gourd) Leafy Tips (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (5.3g), fat (0.7g), and carbohydrates (3.3g) per 100g. With 30 calories per 100g, Balsam-pear (bitter Gourd) Leafy Tips (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 11mg of sodium, Balsam-pear (bitter Gourd) Leafy Tips (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Balsam-pear (bitter Gourd) Leafy Tips (Raw) 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 (Raw) also contributes to daily hydration.

Calories30KCAL
Protein5.3G
Fat0.69G
Carbs3.3G
Fiber0g

Calorie Distribution

41kcal
  • Protein52%5.3 g
  • Fat15%0.69 g
  • Carbs33%3.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.3G
Energy30.0KCAL
Protein5.3G
Total lipid (fat)0.69G
Carbohydrate, by difference3.3G
Cholesterol0MG
Vitamin C, total ascorbic acid88.0MG
Thiamin0.18MG
Riboflavin0.36MG
Niacin1.1MG
Vitamin B-60.80MG
Folate, total128UG
Vitamin B-120UG
Vitamin A, RAE87.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca84.0MG
Iron, Fe2.0MG
Magnesium, Mg85.0MG
Phosphorus, P99.0MG
Potassium, K608MG
Sodium, Na11.0MG
Zinc, Zn0.30MG
Copper, Cu0.20MG
Manganese, Mn0.54MG
Selenium, Se0.90UG
Energy126kJ
Ash1.5G
Pantothenic acid0.06MG
Folic acid0UG
Folate, food128UG
Folate, DFE128UG
Retinol0UG
Vitamin A, IU1734IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
leaf (4g)10.2g0g0.1g
cup (24g)71.3g0.2g0.8g

Scaled from Balsam-pear (bitter Gourd) Leafy Tips (Raw)'s per-100g values using USDA portion data.

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Balsam-pear (bitter Gourd) Pods (Raw)

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Nutritionally Similar Foods

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

Cowpeas Leafy Tips Drained Without Salt (Cooked, Boiled)

22 kcal4.67g protein

Cowpeas Leafy Tips Drained with Salt (Cooked, Boiled)

22 kcal4.67g protein

Pumpkin Leaves (Raw)

19 kcal3.15g protein

Vinespinach (basella) (Raw)

19 kcal1.8g protein

Purslane (Raw)

20 kcal2.03g protein

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

32 kcal3.6g protein

Nutrient Highlights

  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is a excellent source of Vitamin C (98% DV) — see top foods ranked by Vitamin C
  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is a excellent source of Magnesium (20% DV) — see top foods ranked by Magnesium
  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is a good source of Potassium (13% DV) — see top foods ranked by Potassium
  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is a good source of Protein (11% DV) — see top foods ranked by Protein
  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is a good source of Iron (11% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 608mg of potassium per 100g, individuals on a renal diet should moderate their intake of Balsam-pear (bitter Gourd) Leafy Tips (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is naturally low in sodium at 11mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Balsam-pear (bitter Gourd) Leafy Tips (Raw) is a meaningful source of folate at 128mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • The antioxidant content of Balsam-pear (bitter Gourd) Leafy Tips (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 1% (#83 of 8,262)
  • Potassium: top 6% (#496 of 8,262)
  • Magnesium: top 9% (#744 of 8,262)

Explore by Nutrient

Top foods in ProteinTop 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

Calories30
% Daily Value*
Total Fat 0.69G1%
Cholesterol 0MG0%
Sodium 11.0MG0%
Total Carbohydrate 3.3G1%
Dietary Fiber 0g0%
Total Sugars 0
Protein 5.3G11%
Vitamin D 0UG0%
Calcium 84.0MG6%
Iron 2.0MG11%
Potassium 608MG13%

* 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: 168391.

View on USDA FoodData Central →