Bitter melon nutrition: calories, carbs, GI, protein, fiber, fats
Balsam-pear (bitter gourd), leafy tips, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Bitter melon
| Calories ⓘ Calories for selected serving | 30 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup (24 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -9.8 (alkaline) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 35 mg |
Vitamin C ⓘHigher in Vitamin C content than 90% of foods
Potassium ⓘHigher in Potassium content than 90% of foods
Vitamin A ⓘHigher in Vitamin A content than 85% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 85% of foods
Magnesium ⓘHigher in Magnesium content than 84% of foods
Bitter melon calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 30 | |
| Calories in 1 leaf | 1 | 4 g |
| Calories in 0.5 cup | 7 | 24 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
5202IU of 5,000IU
104%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
264mg of 90mg
293%
Vitamin B1:
0.54mg of 1mg
45%
Vitamin B2:
1.1mg of 1mg
84%
Vitamin B3:
3.3mg of 16mg
21%
Vitamin B5:
0.19mg of 5mg
3.8%
Vitamin B6:
2.4mg of 1mg
185%
Folate:
384µg of 400µg
96%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 11%
5.3 g of 50 g
5.3 g (11% of DV )
Fats:
Daily Value: 1%
0.7 g of 65 g
0.7 g (1% of DV )
Carbs:
Daily Value: 1%
3.3 g of 300 g
3.3 g (1% of DV )
Water:
Daily Value: 4%
89.3 g of 2,000 g
89.3 g (4% of DV )
Other:
1.5 g
1.5 g
All nutrients for Bitter melon per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 30kcal | 2% | 94% |
1.6 times less than Orange
|
| Protein | 5.3g | 13% | 60% |
1.9 times more than Broccoli
|
| Fats | 0.69g | 1% | 78% |
48.3 times less than Cheese
|
| Vitamin C | 88mg | 98% | 10% |
1.7 times more than Lemon
|
| Net carbs | 3.3g | N/A | 62% |
16.5 times less than Chocolate
|
| Carbs | 3.3g | 1% | 65% |
8.6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 85mg | 20% | 16% |
1.6 times less than Almonds
|
| Calcium | 84mg | 8% | 25% |
1.5 times less than Milk
|
| Potassium | 608mg | 18% | 10% |
4.1 times more than Cucumber
|
| Iron | 2mg | 26% | 37% |
1.3 times less than Beef broiled
|
| Copper | 0.2mg | 22% | 31% |
1.4 times more than Shiitake
|
| Zinc | 0.3mg | 3% | 80% |
21 times less than Beef broiled
|
| Phosphorus | 99mg | 14% | 64% |
1.8 times less than Chicken meat
|
| Sodium | 11mg | 0% | 85% |
44.5 times less than White Bread
|
| Vitamin A | 87µg | 10% | 29% | |
| Selenium | 0.9µg | 2% | 83% | |
| Manganese | 0.54mg | 23% | 37% | |
| Vitamin B1 | 0.18mg | 15% | 36% |
1.5 times less than Pea raw
|
| Vitamin B2 | 0.36mg | 28% | 20% |
2.8 times more than Avocado
|
| Vitamin B3 | 1.1mg | 7% | 67% |
8.6 times less than Turkey meat
|
| Vitamin B5 | 0.06mg | 1% | 92% |
17.9 times less than Sunflower seeds
|
| Vitamin B6 | 0.8mg | 62% | 15% |
6.7 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 128µg | 32% | 21% |
2.1 times more than Brussels sprouts
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 30
% Daily Value*
1.1%
Total Fat
0.69g
0
Saturated Fat 0g
0
Trans Fat
0g
0
Cholesterol 0mg
0.48%
Sodium 11mg
1.1%
Total Carbohydrate
3.3g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
5.3g
Vitamin D
0mcg
0
Calcium
84mg
8.4%
Iron
2mg
26%
Potassium
608mg
18%
*
The % Daily Value (DV) 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.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Bitter melon nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.