Vegetable
boiled unsalted balsam-pear leafy tips.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled bitter melon leavesboiled bitter gourd tipsboiled ampalaya leavesboiled bitter melon shoots
SERVING
CALORIES
34
PROTEIN
3.6g
CARBS
4.8g
FAT
0.40g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories34kcal—
Protein3.6g7%
Carbohydrates4.8g2%
Fiber2.5g9%
Sugar0.50g1%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water89.5g—
MINERALS
Sodium12mg1%
Potassium450mg10%
Calcium85mg7%
Iron1.2mg7%
Magnesium42mg10%
Phosphorus55mg4%
Zinc0.60mg5%
Copper0.15mg17%
Manganese0.40mg17%
Selenium0.80µg1%
VITAMINS
Vitamin A240µg27%
Vitamin C45mg50%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K320µg267%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.15mg12%
Niacin (B3)0.80mg5%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)72µg18%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon10g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K for bone health
- ✓High in Vitamin A and C for immune support
- ✓Contains antioxidants that help reduce inflammation
- ✓Low calorie and high fiber for weight management
- ✓Traditionally used to help regulate blood sugar levels
COOKING TIPS
In the kitchen.
- 1Boil for only 2-3 minutes to maintain nutritional value and texture
- 2Squeeze out excess water after boiling to reduce bitterness
- 3Add to soups or stews at the very end of cooking to prevent over-softening
STORAGE
Keep it fresh.
- Store boiled leaves in an airtight container in the refrigerator
- Consume within 1-2 days for best quality and safety
- Do not freeze as the texture becomes overly mushy upon thawing
FAQ
Frequently asked questions.
How long do boiled balsam-pear leafy tips last?
They should be stored in the refrigerator and consumed within 1 to 2 days.
Are balsam-pear leafy tips very bitter?
Yes, they have a distinct bitter flavor, though boiling and squeezing out the water can help reduce the intensity.
What is a good substitute for balsam-pear leaves?
Spinach, kale, or mustard greens can be used, though they lack the specific bitterness of balsam-pear.
Can I freeze boiled balsam-pear leaves?
It is not recommended as the delicate leaves lose their structural integrity and become slimy when thawed.
How do I select the best leaves before boiling?
Look for bright green, tender tips and leaves that are not wilted, yellowed, or spotted.
Are these leaves the same as bitter melon fruit?
They come from the same plant (Momordica charantia) but are the young foliage and shoots rather than the fruit.
What are the primary vitamins in these leaves?
They are particularly rich in Vitamin K, Vitamin A, Vitamin C, and Folate (B9).
How are they commonly used in cooking?
They are frequently used in Southeast Asian cuisines, particularly in Filipino soups like Tinola or mung bean stews.
