How Much Oxalate Is in Bitter Gourd/Bitter Melon Juice?
mg oxalate
per serving
Serving: 1 cup (250 g)
Verdict: 🟡 Caution
Per 100g: 27 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Bitter Gourd/Bitter Melon Juice is rated Caution (🟡). At 68 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 Juice 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 Juice is 151% above the category norm. Within its specific category, Bitter Gourd/Bitter Melon Juice 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 oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. Applied to Bitter Gourd/Bitter Melon Juice: 68 mg oxalate per 1 cup — Caution per Harvard (2024).
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For context, Bitter Gourd/Bitter Melon Juice measures 68 mg per 1 cup, rated Caution.
How does this compare to other foods?
The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. For context, Bitter Gourd/Bitter Melon Juice measures 68 mg per 1 cup, rated Caution.