Bitter Gourd · Momordica charantia

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

Nutrition facts per 100 g · edible portion

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6 forms & preparations

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Balsam-pear (bitter gourd), leafy tips, raw Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt Balsam-pear (bitter gourd), pods, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Balsam-pear (bitter gourd), leafy tips, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

30 kcal Calories

11%

5.3 g Protein

3.3 g Carbs

0.7 g Fat

Excellent nutrient density 78/100

How many beneficial nutrients Balsam-pear (bitter gourd), leafy tips, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Balsam-pear (bitter gourd), leafy tips, raw come from — the split across carbs, fat & protein.

30 kcal / serving

32% from carbs

Carbs 32%

3.3 g per serving
Fat 15%

0.7 g per serving
Protein 52%

5.3 g per serving

What Balsam-pear (bitter gourd), leafy tips, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C98% Vitamin B647% Folate (B9)32% Riboflavin (B2)28% Manganese23% Copper22% Magnesium20% Thiamin (B1)15% Potassium13% Protein11% Iron11% Vitamin A (RAE)10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	3.3 g	1%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.7 g	1%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	5.3 g	11%

Vitamins	Amount	% DV
Vitamin A (RAE)	87.0 mcg	10%
Vitamin C	88.0 mg	98%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.2 mg	15%
Riboflavin (B2)	0.4 mg	28%
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.8 mg	47%
Folate (B9)	128.0 mcg	32%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	1%

Minerals	Amount	% DV
Calcium	84.0 mg	6%
Iron	2.0 mg	11%
Magnesium	85.0 mg	20%
Phosphorus	99.0 mg	8%
Potassium	608.0 mg	13%
Sodium	11.0 mg	0%
Zinc	0.3 mg	3%
Copper	0.2 mg	22%
Manganese	0.5 mg	23%
Selenium	0.9 mcg	2%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.5 g	—

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

Bitter melon (Momordica charantia), also called bitter gourd, karela, or goya, is a warty, cucumber-shaped tropical vegetable famous for being one of the most bitter foods eaten anywhere, a taste that comes from compounds called momordicin. Pale to dark green and deeply ridged, it is a staple across Indian, Chinese, Southeast Asian, African, and Caribbean kitchens, where the sharp taste is prized rather than avoided.

It is very low in calories, around 20 in a cup, and supplies vitamin C, folate, and fiber, and it has a long traditional use in managing blood sugar, tied to plant compounds like charantin and studied in ongoing diabetes research. The flesh is typically scooped of its seeds and spongy core, sliced, and stir-fried with egg, garlic, and other strong flavors, as in Okinawan goya champuru, simmered into curries and dals, or stuffed and braised.

Salting and blanching the slices, or squeezing them after a salt rub, tames some of the bitterness for those new to it. Choose firm, bright green fruit without soft spots, since yellowing means it is overripe and even more bitter, and store bitter melon in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Balsam-pear (bitter gourd), leafy tips, raw?

There are 30 calories in 100 g of Balsam-pear (bitter gourd), leafy tips, raw, or about 1 calories in 1 leaf (4 g).

How much protein is in Balsam-pear (bitter gourd), leafy tips, raw?

Balsam-pear (bitter gourd), leafy tips, raw contains 5.3 g of protein per 100 g.

How many carbs are in Balsam-pear (bitter gourd), leafy tips, raw?

Balsam-pear (bitter gourd), leafy tips, raw has 3.3 g of carbohydrates per 100 g.

How much fat is in Balsam-pear (bitter gourd), leafy tips, raw?

Balsam-pear (bitter gourd), leafy tips, raw provides 0.7 g of total fat per 100 g.

What is Balsam-pear (bitter gourd), leafy tips, raw a good source of?

Balsam-pear (bitter gourd), leafy tips, raw is an excellent source of Vitamin C (98% DV), Vitamin B6 (47% DV), Folate (B9) (32% DV), Riboflavin (B2) (28% DV), Manganese (23% DV) and Copper (22% DV) and a good source of Thiamin (B1), Potassium, Protein, Iron and Vitamin A (RAE) (per 100 g). Daily Values are based on a 2,000-calorie diet.