Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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 gourd (Momordica charantia, bitter melon, balsam pear)
| Calories ⓘ Calories per 100-gram serving | 30 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3.29 grams |
| Serving Size ⓘ Serving sizes are 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 | 35mg |
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 gourd (Momordica charantia, bitter melon, balsam pear) 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
Calcium:
84 mg of 1,000 mg
8%
Iron:
2.04 mg of 8 mg
26%
Magnesium:
85 mg of 420 mg
20%
Phosphorus:
99 mg of 700 mg
14%
Potassium:
608 mg of 3,400 mg
18%
Sodium:
11 mg of 2,300 mg
0%
Zinc:
0.3 mg of 11 mg
3%
Copper:
0.201 mg of 1 mg
22%
Manganese:
0.536 mg of 2 mg
23%
Selenium:
0.9 µg of 55 µg
2%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Potassium
608 mg
TOP 10%
Magnesium
85 mg
TOP 16%
Calcium
84 mg
TOP 25%
Copper
0.201 mg
TOP 31%
Iron
2.04 mg
TOP 37%
Manganese
0.536 mg
TOP 37%
Phosphorus
99 mg
TOP 64%
Zinc
0.3 mg
TOP 80%
Selenium
0.9 µg
TOP 83%
Sodium
11 mg
TOP 85%
Vitamin coverage chart
Vitamin A:
1734 IU of 5,000 IU
35%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
88 mg of 90 mg
98%
Vitamin B1:
0.181 mg of 1 mg
15%
Vitamin B2:
0.362 mg of 1 mg
28%
Vitamin B3:
1.11 mg of 16 mg
7%
Vitamin B5:
0.063 mg of 5 mg
1%
Vitamin B6:
0.803 mg of 1 mg
62%
Folate:
128 µg of 400 µg
32%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin C
88 mg
TOP 10%
Vitamin A
1734 IU
TOP 15%
Vitamin B6
0.803 mg
TOP 15%
Vitamin B2
0.362 mg
TOP 20%
Folate
128 µg
TOP 21%
Vitamin B1
0.181 mg
TOP 36%
Vitamin B3
1.11 mg
TOP 67%
Vitamin B5
0.063 mg
TOP 92%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 11%
5.3 g of 50 g
11%
Fats:
Daily Value: 1%
0.69 g of 65 g
1%
Carbs:
Daily Value: 1%
3.29 g of 300 g
1%
Water:
Daily Value: 4%
89.25 g of 2,000 g
4%
Other:
1.47 g
All nutrients for Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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 Cheddar Cheese
|
| Vitamin C | 88mg | 98% | 10% |
1.7 times more than Lemon
|
| Net carbs | 3.29g | N/A | 62% |
16.5 times less than Chocolate
|
| Carbs | 3.29g | 1% | 65% |
8.6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.04mg | 26% | 37% |
1.3 times less than Beef broiled
|
| Calcium | 84mg | 8% | 25% |
1.5 times less than Milk
|
| Potassium | 608mg | 18% | 10% |
4.1 times more than Cucumber
|
| Magnesium | 85mg | 20% | 16% |
1.6 times less than Almond
|
| 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 | 1734IU | 35% | 15% |
9.6 times less than Carrot
|
| Vitamin A RAE | 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 | 1.11mg | 7% | 67% |
8.6 times less than Turkey meat
|
| Vitamin B5 | 0.06mg | 1% | 92% |
17.9 times less than Sunflower seed
|
| 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 sprout
|
| 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*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 11mg
1%
Total Carbohydrate
3g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
5g
Vitamin D
0mcg
0%
Calcium
84mg
8%
Iron
2mg
25%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
Bitter gourd (Momordica charantia, bitter melon, balsam pear) 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.