Safety: Bitter Gourd (Bitter Melon) (Wok-fried)
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) (Wok-fried) is rated Caution (🟡). At 41 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) (Wok-fried) 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) (Wok-fried) is 51% above the category norm. Within its specific category, Bitter Gourd (Bitter Melon) (Wok-fried) 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 per serving threshold is based on clinical guidance for kidney stone patients. Harvard's lab data (2024) provides the most reliable oxalate measurements available — no database estimates, direct lab analysis. Applied to Bitter Gourd (Bitter Melon) (Wok-fried): 41 mg oxalate per 1 serving — Caution per Harvard (2024).
Can I eat this food every day?
For Safe foods (under 25 mg/serving), daily use is generally fine. Caution and Avoid foods work better as occasional items — rotate them with safer options so no single high-oxalate food becomes a habit. Bitter Gourd (Bitter Melon) (Wok-fried) comes in at 41 mg oxalate per 1 serving (Caution) in the measured database.
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 context, Bitter Gourd (Bitter Melon) (Wok-fried) measures 41 mg per 1 serving, rated Caution.
Should I also check sodium and calcium?
Yes — kidney stone risk isn't just about oxalate. High sodium increases urinary calcium (a stone promoter). Adequate dietary calcium (from food, not supplements) actually binds oxalate in your gut. Check the food's full nutrition page for the complete picture. For Bitter Gourd (Bitter Melon) (Wok-fried), the measured oxalate value is 41 mg per 1 serving (Caution).