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.
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