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

Vegetables and Vegetable Products Leafy Greens

Balsam‑pear (bitter gourd) leafy tips are the tender edible leaves of Momordica charantia, a tropical vine grown worldwide. These greens are extremely low in calories, providing about 30 kcal per 100 g, while delivering 5.3 g of protein, 88 mg of vitamin C, and 128 µg of folate per 100 g — making them nutrient‑dense compared with many other leafy vegetables. These leaves are especially rich in micronutrients and bioactive compounds that may support immune health and antioxidant defenses. Their bitter flavor is distinctive and often balanced with bold aromatics in cooking. (营养数据列表

⚡ Quick Facts

Calories
30 kcal per 100 grams
Key Nutrient
Protein: 5.3 g per 100 g
Key Nutrient
Vitamin C: 88 mg per 100 g
Key Nutrient
Potassium: 608 mg per 100 g

💎 Key Nutrients

What Is Balsam‑pear (Bitter Gourd) Leafy Tips? Origin and Varieties

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Nutrition Profile: A Detailed Breakdown

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Evidence‑Based Health Benefits

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Potential Risks and Who Should Be Careful

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How to Select, Store, and Prepare Balsam‑pear (Bitter Gourd) Leafy Tips

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Best Ways to Eat Balsam‑pear (Bitter Gourd) Leafy Tips

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Nutrient Absorption: What Helps and Hinders

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Balsam‑pear (Bitter Gourd) Leafy Tips for Specific Diets

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❤️ Health Benefits

May support blood sugar regulation

Compounds in bitter gourd including glycosides and flavonoids may influence glucose metabolism and insulin sensitivity

Evidence: preliminary

Provides antioxidant support

High vitamin C and phenolic content help neutralize free radicals and reduce oxidative stress

Evidence: moderate

May help reduce inflammation

Phytochemicals in bitter gourd may inhibit inflammatory pathways and nitric oxide production

Evidence: preliminary

Immune system support

Vitamin C and micronutrients support collagen formation and immune cell function

Evidence: strong

⚖️ Comparisons

Vs. Spinach

Balsam‑pear leaves provide more vitamin C and potassium per 100 g than raw spinach, though spinach is richer in vitamin K.

Vs. Kale

Kale has more fiber and vitamin K, but balsam‑pear leaves have significantly higher folate per 100 g.

Vs. Swiss chard

Swiss chard contains more magnesium, but balsam‑pear leaves are lower in carbohydrates and calories.

🧊 Storage Guide

❄️
Fridge
2–4 days if stored unwashed in a plastic bag
🧊
Freezer
6 months (blanched and sealed)
⚠️ Signs of Spoilage:
  • smell: Sour or fermented odor
  • visual: Wilting leaves, Browning edges, Mold spots
  • texture: Slimy or mushy leaves
  • when to discard: Visible mold or strong off‑odor

👥 Special Considerations

elderly

Why: High micronutrient content beneficial with low calorie load.

Recommendation: Incorporate into diet for nutrient density and immune support.

athletes

Why: Vitamin C and minerals may aid recovery.

Recommendation: Include for antioxidant support post‑exercise.

children

Why: Tender leaves can provide micronutrients but strong flavor may limit acceptance.

Recommendation: Offer small amounts cooked; watch for bitterness.

pregnancy

Why: Traditional guidance suggests caution with high intake of bitter melon products.

Recommendation: Limit intake; avoid large amounts as bitter compounds may stimulate contractions.

breastfeeding

Why: No strong evidence for harm but limited research available.

Recommendation: Moderate intake is fine; avoid concentrated extracts.

🔬 Detailed Nutrition Profile (USDA)

Common Portions

0.50 cup (24.00g)
1.00 leaf (4.00g)
Nutrient Amount Unit
Water 89.2500 g
Energy 30.0000 kcal
Energy 126.0000 kJ
Protein 5.3000 g
Total lipid (fat) 0.6900 g
Ash 1.4700 g
Carbohydrate, by difference 3.2900 g
Calcium, Ca 84.0000 mg
Iron, Fe 2.0400 mg
Magnesium, Mg 85.0000 mg
Phosphorus, P 99.0000 mg
Potassium, K 608.0000 mg
Sodium, Na 11.0000 mg
Zinc, Zn 0.3000 mg
Copper, Cu 0.2010 mg
Manganese, Mn 0.5360 mg
Selenium, Se 0.9000 µg
Vitamin C, total ascorbic acid 88.0000 mg
Thiamin 0.1810 mg
Riboflavin 0.3620 mg
Niacin 1.1100 mg
Pantothenic acid 0.0630 mg
Vitamin B-6 0.8030 mg
Folate, total 128.0000 µg
Folic acid 0.0000 µg
Folate, food 128.0000 µg
Folate, DFE 128.0000 µg
Vitamin B-12 0.0000 µg
Vitamin A, RAE 87.0000 µg
Retinol 0.0000 µg
Vitamin A, IU 1734.0000 IU
Vitamin D (D2 + D3), International Units 0.0000 IU
Vitamin D (D2 + D3) 0.0000 µg
Fatty acids, total trans 0.0000 g
Cholesterol 0.0000 mg

Source: USDA FoodData Central (FDC ID: 168391)

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