Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 55.6 MG | 62% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.3 MG | 22% | |
| Niacin | 1.0 MG | 6% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.8 MG | 45% | |
| Folate, total | 88 UG | 22% | |
| Choline, total | 21 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 121 UG | 13% | |
| Vitamin E (alpha-tocopherol) | 1.5 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 163.1 UG | 136% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 42 MG | 3% | |
| Iron, Fe | 1.0 MG | 6% | |
| Magnesium, Mg | 94 MG | 22% | |
| Phosphorus, P | 77 MG | 6% | |
| Potassium, K | 602 MG | 13% | |
| Sodium, Na | 249 MG | 11% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 22% | |
| Manganese, Mn | 0.5 MG | 23% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (32 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Magnesium, Mg (22% DV).
- Good source of Copper, Cu (22% DV).
- Good source of Manganese, Mn (23% DV).
- Rich source of Vitamin C, total ascorbic acid (62% of Daily Value per 100g).
About Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt
This intriguing culinary ingredient is a type of gourd, often characterized by its bumpy, often elongated shape and, as its common name suggests, a notably bitter flavor. The leafy tips of the plant, when cooked, present a slightly less intense bitterness and are a good source of several important nutrients. Notably, a serving provides a modest caloric intake alongside a decent amount of protein and fiber, contributing to satiety and digestive health. While the fat content is minimal, the presence of carbohydrates should be considered when planning your daily macros.
The primary nutritional strength of this vegetable lies in its micronutrient profile. It is a good source of vitamin C, which is an antioxidant that supports immune function, and various vitamins and minerals such as folate, potassium, and magnesium. The preparation method significantly impacts the final nutritional value. Boiling and draining helps reduce the bitterness and can also impact the levels of certain water-soluble vitamins. In the kitchen, this ingredient is often used in stir-fries, curries, and stews, providing a counterpoint to richer flavors. It's important to note the bitterness can be tempered by soaking in salted water before cooking or pairing with other ingredients that complement its unique taste.
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