USDA reference food
Bitter melon, horseradish, jute, or radish leaves, cooked
1 cup of bitter melon, horseradish, jute, or radish leaves, cooked (128 g) has 70 calories, 4g of protein, 3.5g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709641). It is one of 2 USDA descriptions of bitter melon.
FoodData Central 2709641, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.5g
- more than 33% of 8,218 USDA reference foods
- Calories per 100 g
- 56
- more than 16% of reference foods
- Fiber per 100 g
- 1.8g
- more than 67% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709641); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin K205 µg in 1 cup (128 g), 171% of the Daily Value
- Vitamin C69 mg in 1 cup (128 g), 77% of the Daily Value
- Vitamin B61.0 mg in 1 cup (128 g), 57% of the Daily Value
- Magnesium116 mg in 1 cup (128 g), 28% of the Daily Value
- Copper0.2 mg in 1 cup (128 g), 28% of the Daily Value
- Folate109 µg DFE in 1 cup (128 g), 27% of the Daily Value
- Riboflavin0.3 mg in 1 cup (128 g), 27% of the Daily Value
- Vitamin A164 µg RAE in 1 cup (128 g), 18% of the Daily Value
- Vitamin E2.3 mg in 1 cup (128 g), 15% of the Daily Value
- Thiamin0.2 mg in 1 cup (128 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 2709641), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 40% carbohydrate, 38% fat and 22% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 56.0 | 16% |
| Protein | 3.49 g | 33% |
| Total fat | 2.74 g | 39% |
| Carbohydrate | 6.47 g | 47% |
| Fiber | 1.80 g | 67% |
| Total sugars | 1.01 g | 47% |
| Sodium | 134 mg | 62% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (65)
The portion is 1 cup (128 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.47 g | 3.49 g | 9% |
| Total lipid (fat) | 3.51 g | 2.74 g | 4% |
| Carbohydrate, by difference | 8.28 g | 6.47 g | 3% |
| Energy | 71.7 kcal | 56.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 110 g | 86.2 g | |
| Total Sugars | 1.29 g | 1.01 g | |
| Fiber, total dietary | 2.30 g | 1.80 g | 8% |
| Cholesterol | 2.56 mg | 2.00 mg | 1% |
| Fatty acids, total saturated | 0.89 g | 0.70 g | 4% |
| Fatty acids, total monounsaturated | 1.16 g | 0.91 g | |
| Fatty acids, total polyunsaturated | 1.04 g | 0.81 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 52.5 mg | 41.0 mg | 4% |
| Iron, Fe | 1.27 mg | 0.99 mg | 7% |
| Magnesium, Mg | 116 mg | 91.0 mg | 28% |
| Phosphorus, P | 96.0 mg | 75.0 mg | 8% |
| Potassium, K | 746 mg | 583 mg | 16% |
| Sodium, Na | 172 mg | 134 mg | 7% |
| Zinc, Zn | 0.37 mg | 0.29 mg | 3% |
| Copper, Cu | 0.25 mg | 0.20 mg | 28% |
| Selenium, Se | 1.15 µg | 0.90 µg | 2% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 14.1 µg | 11.0 µg | |
| Vitamin A, RAE | 164 µg | 128 µg | 18% |
| Carotene, beta | 1,804 µg | 1,409 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 2.28 mg | 1.78 mg | 15% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 3,269 µg | 2,554 µg | |
| Vitamin C, total ascorbic acid | 68.9 mg | 53.8 mg | 77% |
| Thiamin | 0.18 mg | 0.14 mg | 15% |
| Riboflavin | 0.35 mg | 0.27 mg | 27% |
| Niacin | 1.23 mg | 0.96 mg | 8% |
| Vitamin B-6 | 0.96 mg | 0.75 mg | 57% |
| Folate, total | 109 µg | 85.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 26.4 mg | 20.6 mg | 5% |
| Vitamin K (phylloquinone) | 205 µg | 160 µg | 171% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 109 µg | 85.0 µg | |
| Folate, DFE | 109 µg | 85.0 µg | 27% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.023 g | 0.018 g | |
| SFA 6:0 | 0.017 g | 0.013 g | |
| SFA 8:0 | 0.0090 g | 0.0070 g | |
| SFA 10:0 | 0.022 g | 0.017 g | |
| SFA 12:0 | 0.026 g | 0.020 g | |
| SFA 14:0 | 0.088 g | 0.069 g | |
| SFA 16:0 | 0.50 g | 0.39 g | |
| SFA 18:0 | 0.18 g | 0.14 g | |
| MUFA 18:1 | 1.11 g | 0.87 g | |
| PUFA 18:2 | 0.85 g | 0.66 g | |
| PUFA 18:3 | 0.18 g | 0.14 g | |
| PUFA 20:4 | 0.0013 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.020 g | 0.016 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.015 g | 0.012 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709641: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat bitter melon
USDA lists 2 preparations of bitter melon. The bitter melon page puts them side by side, per 100 g and per portion.
Next questions
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov