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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)

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
TOP 10% Vitamin C ⓘHigher in Vitamin C content than 90% of foods
TOP 10% Potassium ⓘHigher in Potassium content than 90% of foods
TOP 15% Vitamin A ⓘHigher in Vitamin A content than 85% of foods
TOP 15% Vitamin B6 ⓘHigher in Vitamin B6 content than 85% of foods
TOP 16% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 77% 61% 43% 54% 2% 9% 67% 70% 5%
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%

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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 105% 0% 0% 294% 46% 84% 21% 4% 186% 96% 0% 0% 0%
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%
Choline: 0 mg of 550 mg 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

6% 4% 87% 2%
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 OrangeOrange
Protein 5.3g 13% 60% 1.9 times more than BroccoliBroccoli
Fats 0.69g 1% 78% 48.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 88mg 98% 10% 1.7 times more than LemonLemon
Net carbs 3.29g N/A 62% 16.5 times less than ChocolateChocolate
Carbs 3.29g 1% 65% 8.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.04mg 26% 37% 1.3 times less than Beef broiledBeef broiled
Calcium 84mg 8% 25% 1.5 times less than MilkMilk
Potassium 608mg 18% 10% 4.1 times more than CucumberCucumber
Magnesium 85mg 20% 16% 1.6 times less than AlmondAlmond
Copper 0.2mg 22% 31% 1.4 times more than ShiitakeShiitake
Zinc 0.3mg 3% 80% 21 times less than Beef broiledBeef broiled
Phosphorus 99mg 14% 64% 1.8 times less than Chicken meatChicken meat
Sodium 11mg 0% 85% 44.5 times less than White BreadWhite Bread
Vitamin A 1734IU 35% 15% 9.6 times less than CarrotCarrot
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 rawPea raw
Vitamin B2 0.36mg 28% 20% 2.8 times more than AvocadoAvocado
Vitamin B3 1.11mg 7% 67% 8.6 times less than Turkey meatTurkey meat
Vitamin B5 0.06mg 1% 92% 17.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.8mg 62% 15% 6.7 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine
Folate 128µg 32% 21% 2.1 times more than Brussels sproutBrussels sprout

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 30
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.