Balsam-pear (bitter gourd), leafy tips, raw
* 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 | 88 MG | 98% | |
| Thiamin | 0.2 MG | 15% | |
| Riboflavin | 0.4 MG | 28% | |
| Niacin | 1.1 MG | 7% | |
| Pantothenic acid | 0.1 MG | 1% | |
| Vitamin B-6 | 0.8 MG | 47% | |
| Folate, total | 128 UG | 32% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 87 UG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 84 MG | 6% | |
| Iron, Fe | 2.0 MG | 11% | |
| Magnesium, Mg | 85 MG | 20% | |
| Phosphorus, P | 99 MG | 8% | |
| Potassium, K | 608 MG | 13% | |
| Sodium, Na | 11 MG | 0% | |
| 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 (30 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of Magnesium, Mg (20% DV).
- Good source of Copper, Cu (22% DV).
- Good source of Manganese, Mn (23% DV).
- Rich source of Vitamin C, total ascorbic acid (98% of Daily Value per 100g).
About Balsam-pear (bitter gourd), leafy tips, raw
Explore a vibrant addition to your culinary repertoire: the raw leafy tips of the balsam-pear, also known as bitter gourd. While the fruit itself is well-known for its distinctive, assertive flavor, the tender leaves offer a milder, yet still subtly bitter, taste profile. These verdant greens are a nutritional powerhouse, boasting a significant protein content for a leafy vegetable and relatively low in calories. They are also a source of various vitamins and minerals, although the precise breakdown can vary depending on growing conditions and variety. The absence of fiber, however, is a key nutritional consideration.
In the kitchen, these leaves offer versatility. They can be enjoyed raw in salads, adding a unique bitter note and a textural contrast. They are also excellent when quickly sautéed or stir-fried, allowing the flavors to meld with other ingredients. Commonly used in Asian cuisines, particularly in dishes featuring garlic, chilies, and soy sauce, they can be a delightful accompaniment to meats, tofu, or rice. Consider experimenting with this lesser-known ingredient for a boost of nutrients and to diversify your plate with a taste that is both intriguing and refreshing.
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