Balsam-pear, leafy tips, cooked, boiled
Nutrition facts per 100 g and per 1 cup · Vegetables and Vegetable Products
100 g of Balsam-pear, leafy tips, cooked, boiled provides 34 kcal, 3.6 g protein, 0.2 g fat and 6.68 g carbohydrate (1.9 g fiber). Per 100 g it is high in Vitamin K (136% DV), Vitamin C (62% DV), Vitamin B6 (45% DV), Magnesium (22% DV), Copper (22% DV).
Protein 34%Fat 4%Carbohydrate 62%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin K: 163.1 µg per 100 g — 136% of the Daily Value. Other top sources →
- Vitamin C: 55.6 mg per 100 g — 62% of the Daily Value. Other top sources →
- Vitamin B6: 0.76 mg per 100 g — 45% of the Daily Value. Other top sources →
- Magnesium: 94 mg per 100 g — 22% of the Daily Value. Other top sources →
- Copper: 0.2 mg per 100 g — 22% of the Daily Value. Other top sources →
- Folate: 88 µg per 100 g — 22% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.28 mg per 100 g — 22% of the Daily Value. Other top sources →
- Vitamin A (RAE): 121 µg per 100 g — 13% of the Daily Value. Other top sources →
Before you use this number
- If you take anticoagulants, steady matters more than low. People taking warfarin and similar anticoagulants need a consistent vitamin K intake rather than a low one: sudden changes in either direction can increase or decrease the effect of the medicine. Evidence: vitk-04
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup (58 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 34 kcal | 20 kcal | |
| Protein | 3.6 g | 2.09 g | 4% |
| Total fat | 0.2 g | 0.12 g | 0% |
| Saturated fat | 0.03 g | 0.02 g | 0% |
| Monounsaturated fat | 0.01 g | 0 g | |
| Polyunsaturated fat | 0.08 g | 0.05 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 6.68 g | 3.87 g | 1% |
| Dietary fiber | 1.9 g | 1.1 g | 4% |
| Sugars (total) | 1.04 g | 0.6 g | |
| Water | 88.7 g | 51.4 g |
Vitamins
| Nutrient | per 100 g | per 1 cup (58 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 121 µg | 70.2 µg | 8% |
| Vitamin C | 55.6 mg | 32.2 mg | 36% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.45 mg | 0.84 mg | 6% |
| Vitamin K | 163.1 µg | 94.6 µg | 79% |
| Thiamin (B1) | 0.15 mg | 0.09 mg | 7% |
| Riboflavin (B2) | 0.28 mg | 0.16 mg | 13% |
| Niacin (B3) | 0.99 mg | 0.58 mg | 4% |
| Vitamin B6 | 0.76 mg | 0.44 mg | 26% |
| Folate | 88 µg | 51 µg | 13% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 21 mg | 12.2 mg | 2% |
Minerals
| Nutrient | per 100 g | per 1 cup (58 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 42 mg | 24.4 mg | 2% |
| Iron | 1.02 mg | 0.59 mg | 3% |
| Magnesium | 94 mg | 54.5 mg | 13% |
| Phosphorus | 77 mg | 44.7 mg | 4% |
| Potassium | 602 mg | 349.2 mg | 7% |
| Sodium | 13 mg | 7.54 mg | 0% |
| Zinc | 0.3 mg | 0.17 mg | 2% |
| Copper | 0.2 mg | 0.12 mg | 13% |
| Selenium | 0.9 µg | 0.52 µg | 1% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 168392. Described in USDA as Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 58 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd