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🟢 Broccoli VS 🟡 Bitter Gourd (Bitter Melon)

The oxalate gap between these two is hard to ignore. Broccoli at 4 mg per serving vs Bitter Gourd (Bitter Melon) at 80 mg — 20x more. One is a daily option, the other requires careful consideration.

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

⚖️ Head-to-Head Comparison

🟢
Broccoli
Safe — Low Oxalate
4 mg oxalate / serving
Serving: 1/2 cup (60 g)
Per 100 g: 7 mg oxalate
Sodium: 36 mg/100g | Calcium: 46 mg/100g | Protein: 2.6 g/100g
🟡
Bitter Gourd (Bitter Melon)
Caution — Moderate Oxalate
80 mg oxalate / serving
Serving: 1 cup (93 g)
Per 100 g: 86 mg oxalate
Sodium: 5 mg/100g | Calcium: 19 mg/100g | Protein: 1.0 g/100g

🏆 The Verdict: Choose Broccoli

At 4 mg oxalate per serving (rated Safe), Broccoli is the clear winner over Bitter Gourd (Bitter Melon) (80 mg, Caution). The 20x difference comes from Harvard's 2024 lab measurements — this isn't an estimate or guess. Build your meals around Broccoli and use Bitter Gourd (Bitter Melon) sparingly, if at all.

🔍 Key Takeaways

**Oxalate gap:** 4 mg vs 80 mg per serving — a 20x difference. One of these is significantly easier to fit into a kidney stone diet.
**Verdicts:** Broccoli is rated **Safe (under 25 mg/serving)**; Bitter Gourd (Bitter Melon) is rated **Caution (25-99 mg/serving)**.
**Sodium note:** Broccoli has 36 mg sodium/100g, Bitter Gourd (Bitter Melon) has 5 mg. Sodium excess raises urinary calcium — another kidney stone risk factor.
**Serving strategy:** If you choose Bitter Gourd (Bitter Melon), consider a half portion or pair it with a calcium source. Broccoli can be eaten more freely.
**Cooking tip:** For either vegetable, boiling and discarding the cooking water can reduce soluble oxalate by 30-50%. Steaming or eating raw preserves more oxalate.

❓ Frequently Asked Questions

Which is better for kidney stones — Broccoli or Bitter Gourd (Bitter Melon)?

Broccoli is the clear winner. At 4 mg oxalate per serving, it's rated Safe — compared to Bitter Gourd (Bitter Melon)'s 80 mg. That's a 20x difference. If you're managing kidney stones, Broccoli is the safer everyday choice. But Bitter Gourd (Bitter Melon) isn't permanently off-limits — just be aware of portions and frequency.

Can I eat Broccoli and Bitter Gourd (Bitter Melon) together?

Yes, but watch your portions. Combined, you're looking at roughly 84 mg oxalate. If one is high-oxalate, keep it to a small side portion. The lower-oxalate food can fill most of your plate.

How should I prepare Broccoli vs Bitter Gourd (Bitter Melon) differently?

For Bitter Gourd (Bitter Melon), boiling and draining cuts oxalate by 30-50%. Steaming preserves more. For Broccoli, preparation method matters less — it's already low-oxalate. If you're cooking both, boil Bitter Gourd (Bitter Melon) separately and discard the water.

What are good substitutes if I want to avoid Bitter Gourd (Bitter Melon)?

Broccoli is the #1 substitute in the same category. Beyond that, look for foods with the 🟢 Safe rating in the Vegetables category — they're all under 25 mg oxalate per serving and verified by Harvard (2024).

Browse all Vegetables 🟢 Low Oxalate Foods Broccoli page Bitter Gourd (Bitter Melon) page
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.