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
Top nutrition facts for Bitter melon
| Calories ⓘ Calories for selected serving | 30 kcal |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 0.5 cup (24 g) |
| 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 | 35 mg ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 |
Vitamin C ⓘHigher in Vitamin C content than 98% of foods
Folate, food ⓘHigher in Folate, food content than 97% of foods
Potassium ⓘHigher in Potassium content than 95% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 94% of foods
Folate ⓘHigher in Folate content than 93% of foods
Bitter melon calories (kcal)
| Calories for different serving sizes of bitter melon | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 30 | |
| Calories in 1 leaf | 1 | 4 g |
| Calories in 0.5 cup | 7 | 24 g |
| Calories for different varieties of bitter melon | Calories | Weight |
|---|---|---|
| Balsam-pear (bitter gourd), leafy tips, raw (this food) | 30 | 100 g |
| Balsam-pear (bitter gourd), pods, raw | 17 | 100 g |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 19 | 100 g |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | 19 | 100 g |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | 32 | 100 g |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 34 | 100 g |
Extra Nutrition facts for Bitter melon
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 18 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 57 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 333 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
261µg of 900µg
29%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 20µg
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%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
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 |
| Vitamin A | 87µg | 10% | 12% | |
| Calories | 30kcal | 2% | 94% |
1.6 times less than Orange
|
| Weight per 100 calories | 333g | N/A | 7% | |
| Protein | 5.3g | 13% | 60% |
1.9 times more than Broccoli
|
| Protein per 100 calories | 18g | N/A | 6% | |
| Calories per 10 g protein | 57kcal | N/A | 91% | |
| Fats | 0.69g | 1% | 78% |
48.3 times less than Cheese
|
| Vitamin C | 88mg | 98% | 2% |
1.7 times more than Lemon
|
| Net carbs | 3.3g | N/A | 62% |
16.5 times less than Chocolate
|
| Carbs | 3.3g | 1% | 66% |
8.6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Magnesium | 85mg | 20% | 8% |
1.6 times less than Almonds
|
| Calcium | 84mg | 8% | 21% |
1.5 times less than Milk
|
| Potassium | 608mg | 18% | 5% |
4.1 times more than Cucumber
|
| Iron | 2mg | 26% | 36% |
1.3 times less than Beef broiled
|
| Copper | 0.2mg | 22% | 17% |
1.4 times more than Shiitake
|
| Zinc | 0.3mg | 3% | 72% |
21 times less than Beef broiled
|
| Phosphorus | 99mg | 14% | 58% |
1.8 times less than Chicken meat
|
| Sodium | 11mg | 0% | 84% |
44.5 times less than White bread
|
| Selenium | 0.9µg | 2% | 64% | |
| Manganese | 0.54mg | 23% | 13% | |
| Vitamin B1 | 0.18mg | 15% | 29% |
1.5 times less than Pea raw
|
| Vitamin B2 | 0.36mg | 28% | 13% |
2.8 times more than Avocado
|
| Vitamin B3 | 1.1mg | 7% | 61% |
8.6 times less than Turkey meat
|
| Vitamin B5 | 0.06mg | 1% | 67% |
17.9 times less than Sunflower seeds
|
| Vitamin B6 | 0.8mg | 62% | 6% |
6.7 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 128µg | 32% | 7% |
2.1 times more than Brussels sprouts
|
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.