Iron in Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt

0.4 mg

5% of the RDA for adult men (8 mg) , 2% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Vitamin C > 87% Folate > 77% Potassium > 69% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Vitamins
Vitamin C 33.0 mg
> 87%
Folate 51.0 µg
> 77%
Vitamin K 4.8 µg
> 66%
Minerals
Potassium 319.0 mg
> 69%
Sodium 242.0 mg
> 68%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Vegetables rankings
Iron in foods Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt Per 100g · USDA FoodData Central