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Nutritional Profile: Bitter Gourd (Balsam-Pear) Leafy Tips (Raw)
Bitter gourd, also known as balsam-pear, is a highly nutritious vegetable widely appreciated for its unique bitter taste and immense health benefits. Its leafy tips, when consumed raw, offer a powerhouse of nutrients that contribute to a well-balanced diet. Below is a detailed breakdown of the nutritional content in 100 grams of raw bitter gourd leafy tips:
Nutritional Information (Per 100g)
Nutrient | Amount | % Daily Value (Approx.) |
---|---|---|
Energy | 30 kcal | Low-calorie, ideal for weight management. |
Protein | 5.3 g | Excellent for muscle repair and growth. |
Total Fat | 0.69 g | Very low fat content. |
– Saturated Fats | 0.0 g | Heart-healthy, no saturated fats. |
Carbohydrates | 3.29 g | Provides sustained energy. |
– Fiber | 0.0 g | Minimal fiber content in raw form. |
– Sugars | 0.0 g | Naturally sugar-free. |
Minerals
Mineral | Amount | Key Benefits |
---|---|---|
Calcium | 84.0 mg | Supports strong bones and teeth. |
Iron | 2.04 mg | Essential for red blood cell production. |
Magnesium | 85.0 mg | Helps maintain healthy muscle and nerve function. |
Phosphorus | 99.0 mg | Crucial for bone health and energy storage. |
Potassium | 608.0 mg | Regulates fluid balance and supports heart health. |
Sodium | 11.0 mg | Naturally low sodium, suitable for low-sodium diets. |
Zinc | 0.3 mg | Boosts immune system function. |
Copper | 0.201 mg | Plays a role in iron absorption. |
Manganese | 0.536 mg | Important for metabolism and bone health. |
Selenium | 0.9 mcg | Acts as an antioxidant to prevent cell damage. |
Vitamins
Vitamin | Amount | Health Highlights |
---|---|---|
Vitamin C | 88.0 mg | Powerful antioxidant that boosts immunity. |
Thiamin (B1) | 0.181 mg | Enhances energy production and nerve function. |
Riboflavin (B2) | 0.362 mg | Supports healthy skin and eyes. |
Niacin (B3) | 1.11 mg | Aids in maintaining healthy cholesterol levels. |
Vitamin B6 | 0.803 mg | Improves brain health and reduces inflammation. |
Folate | 128.0 mcg | Essential for cell repair and prenatal health. |
Vitamin A | 87.0 mcg | Promotes healthy vision and immune function. |
Vitamin E | 0.0 mg | Minimal content, antioxidant in trace amounts. |
Vitamin B12 | 0.0 mcg | Not present; suitable for pairing with B12-rich foods for balance. |
Vitamin D2 | 0.0 mcg | Not present; additional sources needed for bone health. |
Key Highlights
- Rich in Vitamin C and Folate: These leafy tips are a great source of immunity-boosting and cell-repairing nutrients.
- Low-Calorie Superfood: Perfect for calorie-conscious individuals, offering essential nutrients without excess energy intake.
- High Potassium Levels: Supports heart health and helps in managing blood pressure.
- Plant-Based Protein: Provides a significant amount of protein, making it a great addition to vegetarian or vegan diets.
Dietary Considerations
- Allergen Information: Bitter gourd leafy tips are generally hypoallergenic, but some individuals with sensitivities to bitter foods or specific plant compounds should consume them with caution.
- Dietary Preferences: Suitable for a variety of diets, including vegan, vegetarian, low-fat, and low-sodium plans. However, those on low-potassium diets (e.g., for kidney issues) should consult a healthcare provider.
Cooking Tips
- To maximize nutrient retention, bitter gourd leafy tips are best consumed raw or lightly steamed.
- Pair with complementary ingredients such as lime juice, garlic, or olive oil to balance the bitterness and enhance flavor.
Incorporating bitter gourd leafy tips into your diet can elevate your meals with a burst of nutrition and a unique taste. Whether as part of a salad, a garnish, or a cooked dish, these greens are a fantastic choice for a health-conscious lifestyle.