Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without 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 | 13 MG | 1% | |
| 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 (34 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, without salt
It's a vibrant green vegetable, also known as bitter melon, that offers a unique culinary experience. The cooked leafy tips, prepared by boiling and draining, are a low-calorie option packed with nutrients. This preparation method maintains a focus on its natural composition, avoiding the addition of sodium. It's a good source of fiber, aiding in digestion and promoting satiety, while also providing a modest amount of protein.
One of the key considerations for this food is its distinctive bitter taste, which can be an acquired preference. However, the bitterness can be reduced through the cooking process. Despite the bitterness, it offers potential health benefits. It is rich in antioxidants and may help regulate blood sugar levels. The low-fat content and fiber contribute to its appeal for individuals managing weight or focusing on a heart-healthy diet.
In the kitchen, these leafy greens are often incorporated into stir-fries, soups, and stews. They can be combined with other vegetables, proteins, and spices to create balanced and flavorful dishes. The cooked tips also work well as a side dish, providing a nutritious and unconventional element to any meal. Their versatility makes them a welcome addition to various cuisines, adding a subtle bitterness and unique texture to the overall experience.
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