Balsam-pear (bitter gourd), pods, raw
FDC ID: 168393
At a glance
Balsam-pear (bitter gourd), pods, raw is a low-calorie food in the Vegetables and Vegetable Products category, providing 17 kcal per 100g. Each 100g supplies 1g of protein, 0.2g of fat, 3.7g of carbohydrates. It is an especially good source of folate (18% of the Daily Value), dietary fiber (10% of the Daily Value), zinc (7% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
17
kcal
Protein
1
g
Total Fat
0.2
g
Total Carbohydrate
3.7
g
Dietary Fiber
2.8
g
Nutrition profile of Balsam-pear (bitter gourd), pods, raw
Balsam-pear (bitter gourd), pods, raw provides about 17 kcal per 100g, a low energy density. Nutritionally it is low in carbohydrates.
Key nutrients and what they do
- Folate 18%supports cell division, DNA synthesis and red blood cell formation
- Dietary Fiber 10%supports gut health and slows post-meal blood-sugar spikes
- Zinc 7%supports taste, immune function, protein synthesis and cell turnover
- Potassium 6%helps excrete excess sodium and regulates blood pressure and fluid balance
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people managing weight who still want nutrient density
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 17 kcal | 5 kcal |
| Protein | 1 g | 0.3 g |
| Fat | 0.2 g | 0.0 g |
| Carbs | 3.7 g | 1.0 g |
| Fiber | 2.8 g | 0.8 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 17 kcal | 0.9% | |
| Water | 94.03 g | — | |
| Protein | 1 g | 2.0% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.17 g | 0.2% | |
| Total Carbohydrate | 3.70 g | 1.3% | |
| Dietary Fiber | 2.80 g | 10.0% | |
| Sodium | 5 mg | 0.2% | |
| Potassium | 296 mg | 6.3% | |
| Calcium | 19 mg | 1.5% | |
| Magnesium | 17 mg | 4.0% | |
| Phosphorus | 31 mg | 2.5% | |
| Iron | 0.43 mg | 2.4% | |
| Zinc | 0.80 mg | 7.3% | |
| Copper | 0.03 mg | 3.8% | |
| Manganese | 0.09 mg | 3.9% | |
| Selenium | 0.20 μg | 0.4% | |
| Retinol | 0 μg | — | |
| Vitamin A | 24 μgRAE | 2.7% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.04 mg | 3.3% | |
| Riboflavin | 0.04 mg | 3.1% | |
| Niacin | 0.40 mg | 2.5% | |
| Vitamin B6 | 0.04 mg | 2.5% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 72 μg | 18.0% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Balsam-pear (bitter gourd), pods, raw per 100g?
Balsam-pear (bitter gourd), pods, raw has 17 kcal (calories) per 100g.
What are the macros in Balsam-pear (bitter gourd), pods, raw?
Per 100g, Balsam-pear (bitter gourd), pods, raw provides 1g protein, 0.2g fat, 3.7g carbohydrates.
What vitamins and minerals does Balsam-pear (bitter gourd), pods, raw provide?
Per 100g, Balsam-pear (bitter gourd), pods, raw is a notable source of Folate (about 18% of the Daily Value), Dietary Fiber (about 10% of the Daily Value).
Is Balsam-pear (bitter gourd), pods, raw low in calories?
Yes — Balsam-pear (bitter gourd), pods, raw has 17 kcal per 100g, while still providing Folate (about 18% of the Daily Value).
What is the source of this nutrition data for Balsam-pear (bitter gourd), pods, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)