Is Bitter Gourd (Bitter Melon) (Fresh) Safe for Kidney Stones?
mg oxalate
per serving
Serving: 1 cup (93 g)
Verdict: 🟡 Caution
Per 100g: 86 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Bitter Gourd (Bitter Melon) (Fresh) is rated Caution (🟡). At 80 mg oxalate per serving, it's 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) (Fresh) 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) (Fresh) is 196% above the category norm. Within its specific category, Bitter Gourd (Bitter Melon) (Fresh) 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.
Why does the safe threshold matter?
The 25 mg line is the reference point clinicians use to separate everyday foods from ones that need caution. Every value on this page traces back to Harvard's 2024 lab analysis, so the threshold is applied to measured data rather than estimates. Applied to Bitter Gourd (Bitter Melon) (Fresh): 80 mg oxalate per 1 cup — Caution per Harvard (2024).
Can I eat this food every day?
If it's in the Safe zone (under 25 mg/serving), yes — it can be a regular part of your diet. For Caution or Avoid foods, frequency matters. Rotate them with lower-oxalate options throughout the week. Applied to Bitter Gourd (Bitter Melon) (Fresh): 80 mg oxalate per 1 cup — Caution per Harvard (2024).
Where does the oxalate data come from?
Every oxalate figure is sourced from Harvard T.H. Chan SPH (2024), distributed via the OHF database. The values come from actual lab measurements of the foods — not from database averages or estimates. For Bitter Gourd (Bitter Melon) (Fresh), the measured oxalate value is 80 mg per 1 cup (Caution).
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. For Bitter Gourd (Bitter Melon) (Fresh), the measured oxalate value is 80 mg per 1 cup (Caution).