Nutritional Profile: Cooked, Boiled, and Drained Balsam-Pear (Bitter Gourd) Leafy Tips (No Salt Added)
The following nutritional information highlights the health benefits of balsam-pear leafy tips when cooked, boiled, and drained without adding salt. This versatile and nutrient-rich leafy green is a fantastic addition to your diet, providing a variety of essential vitamins, minerals, and macronutrients.
Energy and Macronutrients
- Energy (Calories): 34 kcal
- Protein: 3.6 g
- Total Fat: 0.2 g
- Saturated Fat: 0.032 g
- Carbohydrates: 6.68 g
- Fiber: 1.9 g
- Sugar: 1.04 g
Essential Minerals
- Calcium: 42.0 mg
- Iron: 1.02 mg
- Magnesium: 94.0 mg
- Phosphorus: 77.0 mg
- Potassium: 602.0 mg
- Sodium: 13.0 mg
- Zinc: 0.3 mg
- Copper: 0.201 mg
- Manganese: 0.536 mg
- Selenium: 0.9 mcg
Vitamins
- Vitamin C: 55.6 mg
- Thiamin (Vitamin B1): 0.147 mg
- Riboflavin (Vitamin B2): 0.282 mg
- Niacin (Vitamin B3): 0.995 mg
- Vitamin B6: 0.76 mg
- Folate (Vitamin B9): 88.0 mcg
- Vitamin B12: 0.0 mcg (Not Present)
- Vitamin A: 121.0 mcg
- Vitamin E: 1.45 mg
- Vitamin D2: 0.0 mcg (Not Present)
Why Include Balsam-Pear Leafy Tips in Your Diet?
This powerhouse vegetable is loaded with Vitamin C, a potent antioxidant that supports immune health and promotes skin health. With 602 mg of potassium per serving, it contributes significantly to maintaining healthy blood pressure levels. The impressive magnesium and manganese content supports bone health and metabolic function, making it an excellent choice for a balanced diet. Its low-calorie and high-protein profile also make it ideal for weight management and muscle building.
Serving Suggestions
- Use the cooked leafy tips in stir-fries for added texture and flavor.
- Blend into soups or stews for a nutrient boost.
- Incorporate into salads as a unique and flavorful green.
Balsam-pear leafy tips are a versatile ingredient that enhances any dish with their distinctive taste and outstanding nutritional benefits. Make them a staple in your kitchen for a healthier, more vibrant lifestyle!
