What's a Safe Portion Size of Bitter Gourd (Bitter Melon)?
mg oxalate
per serving
Serving: 1 serving (100 g)
Verdict: 🟡 Caution
Per 100g: 88 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Bitter Gourd (Bitter Melon) is rated Caution (🟡). At 41 mg oxalate per serving, Bitter Gourd (Bitter Melon) is in the moderate zone (25-99 mg). It's manageable with portion awareness — try smaller servings, less frequent consumption, and pairing with calcium-rich foods. Track total daily oxalate to stay under ~100 mg.
Among vegetables, Bitter Gourd (Bitter Melon) sits well above the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Bitter Gourd (Bitter Melon) is 51% above the category norm. Within its specific category, Bitter Gourd (Bitter Melon) ranks on the higher end for oxalate. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all vegetables rated Caution to compare within the same verdict level.
How do I track oxalate across a whole day?
Add up the oxalate from each food you eat. Aim for under 100 mg total for the day as a general reference. Spread oxalate across meals rather than concentrating it in one. Drink plenty of water to keep urine dilute.
What if I accidentally eat a large portion?
Don't panic — one high-oxalate meal doesn't immediately cause a stone. Drink extra water for the next 12-24 hours to dilute your urine. Return to your normal careful portions at the next meal.
How do I know if my portions are right?
If you consistently produce pale yellow urine, drink plenty of water, and spread oxalate across meals rather than concentrating it, you're likely in good shape. Track oxalate for a few days to get a sense of your typical intake.