Boiled Leafy Tips Balsam-pear
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt
Nutrition Facts
- Total Fat 0,2 g0%
- Saturated Fat —
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 249 mg11%
- Total Carbohydrate 6,16 g2%
- Dietary Fiber 1,9 g7%
- Total Sugars 1,04 g
- Protein 3,6 g7%
- Vitamin D 0 µg0%
- Calcium 42 mg3%
- Iron 1,02 mg6%
- Potassium 602 mg13%
100g of Balsam-pear (bitter gourd), leafy tips, boiled contains 32 kcal calories, 3,6g protein, and 55,6mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein35%(14 kcal)
- Carbs60%(25 kcal)
- Fat4%(2 kcal)
Nutrient density
Meets ≥10% Daily Value for 13 of 29 nutrients
Excellent nutrient densityUse Boiled Leafy Tips Balsam-pear in your next meal plan
Melio can build a complete week of meals around Boiled Leafy Tips Balsam-pear (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Vegetables and Vegetable Products
- Boiled Leafy Tips Balsam-pear has a potassium-to-sodium ratio of 2.4:1, which is considered favorable for blood-pressure support.
- Boiled Leafy Tips Balsam-pear contains more potassium per 100 g than a raw banana — 602 mg vs 358 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 32 kcal | 2% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 3,6 g | 7% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 6,16 g | 2% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,2 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 1,9 g | 7% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 1,04 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 249 mg | 11% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 602 mg | 13% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 42 mg | 3% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 94 mg | 22% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 77 mg | 6% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,02 mg | 6% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,3 mg | 3% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,2 mg | 22% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,54 mg | 23% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0,9 µg | 2% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 121 µg | 13% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 55,6 mg | 62% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,45 mg | 10% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 163,1 µg | 136% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,15 mg | 12% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,28 mg | 22% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 1 mg | 6% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,06 mg | 1% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,76 mg | 45% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 88 µg | 22% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 21 mg | 4% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 1 450 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 2 638 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 88,69 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Balsam-pear (bitter gourd), leafy tips, raw | 168391 | 30 | 5,3 | 3,3 | 0,7 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 168392 | 34 | 3,6 | 6,7 | 0,2 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with saltcurrent | 168495 | 32 | 3,6 | 6,2 | 0,2 |
Household serving sizes
g- cup
- 58 g
Frequently asked questions about Boiled Leafy Tips Balsam-pear
How many calories in Boiled Leafy Tips Balsam-pear?
Boiled Leafy Tips Balsam-pear contains 32 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Boiled Leafy Tips Balsam-pear?
Boiled Leafy Tips Balsam-pear contains 249 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Boiled Leafy Tips Balsam-pear?
Per 100 grams, Boiled Leafy Tips Balsam-pear contains 3.6 g protein, 6.16 g carbohydrates, and 0.2 g total fat.
Is Boiled Leafy Tips Balsam-pear good for keto or low-carb?
Yes — Boiled Leafy Tips Balsam-pear has 4.3 g net carbs per 100 g, fitting a low-carb plan.
Where does Boiled Leafy Tips Balsam-pear nutrition data come from?
Nutrition data for Boiled Leafy Tips Balsam-pear is sourced from USDA FoodData Central (FDC ID 168495). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168495/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Boiled Leafy Tips Balsam-pear
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Leafy Tips Balsam-pear.
3 meal ideas using Boiled Leafy Tips Balsam-pear
Starter templates matched to Boiled Leafy Tips Balsam-pear's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with boiled Leafy Tips Balsam-pear
A warm bowl of oats with boiled Leafy Tips Balsam-pear, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around boiled Leafy Tips Balsam-pear
A big leafy salad with boiled Leafy Tips Balsam-pear, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Fiber-forward dinner featuring boiled Leafy Tips Balsam-pear
Combine boiled Leafy Tips Balsam-pear with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168495), accessed 2019-04-01.
Published: 2019-04-01
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Use Boiled Leafy Tips Balsam-pear in your next meal plan
Melio can build a complete week of meals around Boiled Leafy Tips Balsam-pear (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan