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Balsam-pear (bitter gourd), leafy tips, cooked - nutritional information
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Balsam-pear (bitter gourd), leafy tips, cooked

🔥 32 Calories
💪 3.6g Protein
⚡ 6.2g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Balsam-pear (bitter gourd), leafy tips, cooked
Energy density
Light
32 kcal per 100g
Macro energy profile
Carb-led
35% Protein · 60% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin CVery high in vitamin KVery high in vitamin B6High in vitamin B2High in magnesium

Nutritional Information

32
kcal/100g
Protein
3.6g
Carbohydrates
6.2g
Fat
0.2g
Glycemic Index:
15

About Balsam-pear (bitter gourd), leafy tips, cooked

Balsam-pear, also known as bitter gourd or Momordica charantia, is a tropical vine belonging to the Cucurbitaceae family. It is native to Africa, Asia, and the Caribbean, where it is widely cultivated for its edible fruit and leafy tips. The cooked leafy tips of balsam-pear are often used in various cuisines, including Indian and Southeast Asian dishes, prized not only for their unique bitter flavor but also for their nutritional density. This vegetable is increasingly recognized for its potential health benefits and versatility in cooking.

Nutritionally, balsam-pear leafy tips are low in calories, providing only 32 calories per 100 grams, while offering a good source of protein (3.60g) and carbohydrates (6.20g). They are extremely low in fat (0.20g) and contain essential vitamins and minerals. The high fiber content (3.5g) aids digestion, while the modest amounts of vitamins and minerals contribute to overall health. These leafy tips can be steamed, stir-fried, or added to soups, making them a nutritious addition to a balanced diet.

Health Benefits

Rich in antioxidants that help protect the body from oxidative stress.
May help lower blood sugar levels, beneficial for diabetics.
Supports digestion due to its high fiber content.
Contains compounds that may enhance liver health.
Promotes weight management due to low calorie and high nutrient density.
May aid in maintaining healthy cholesterol levels.
Contains vitamins A and C, important for immune function.
May have anti-inflammatory properties.
Supports skin health due to its nutrient profile.
Can enhance heart health by reducing the risk of cardiovascular diseases.

Recommended Food Pairings

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Balsam-pear with tofu - creates a hearty, protein-rich meal.
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Balsam-pear with lentils - adds a nutritious element to lentil dishes.
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Balsam-pear with coconut milk - balances bitterness with creaminess.
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Balsam-pear with garlic and ginger - enhances flavor and digestion.
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Balsam-pear with rice - serves as a nutritious side to a staple grain.

How to Consume

Serving size
150g, 1 medium cup
Frequency
2-3 times per week
  • •Steam the leafy tips to retain nutrients.
  • •Stir-fry with minimal oil for a healthy dish.
  • •Incorporate into soups for added nutrition.
  • •Combine with spices to balance bitterness.
  • •Add to salads for a crunchy, nutritious element.

Selection & Storage

How to choose:

  • ✓Select vibrant green leaves without yellowing or wilting.
  • ✓Look for fresh tips with a firm texture.
  • ✓Avoid leaves with dark spots or signs of decay.
  • ✓Choose tender young leaves for the best flavor.
Storage
Store in a cool, dry place, ideally in a refrigerator at 4°C (39°F) with high humidity.
Shelf life
5-7 days refrigerated

Warnings & Contraindications

  • ⚠️Individuals with certain digestive disorders should consume in moderation.
  • ⚠️Pregnant women should consult a healthcare provider before consuming in large quantities.
  • ⚠️Excessive consumption may lead to digestive upset.
  • ⚠️Cooking can reduce bitterness but should be prepared properly to avoid excessive loss of nutrients.

Frequently Asked Questions

How many calories does Balsam-pear (bitter gourd), leafy tips, cooked have?

Balsam-pear (bitter gourd), leafy tips, cooked contains approximately 32 calories per 100 grams, making it a low-calorie option suitable for various diets.

Is Balsam-pear (bitter gourd), leafy tips, cooked healthy?

Yes, Balsam-pear leafy tips are healthy, providing essential nutrients, high fiber, and potential blood sugar-lowering effects, making them beneficial for overall health.

How should Balsam-pear (bitter gourd), leafy tips, cooked be stored?

To store cooked Balsam-pear leafy tips, place them in an airtight container in the refrigerator. They should be consumed within 5-7 days for optimal freshness.

What are the benefits of eating Balsam-pear (bitter gourd), leafy tips, cooked?

Eating Balsam-pear leafy tips can provide antioxidants, support digestion, help with weight management, and may contribute to lowering blood sugar levels.

How much Balsam-pear (bitter gourd), leafy tips, cooked can I eat per day?

Moderate consumption of Balsam-pear leafy tips, around 150 grams a few times a week, is recommended to gain health benefits without adverse effects.

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