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[N]extrient

Balsam-pear (bitter Gourd) Pods (Raw)

SR Legacy·Comprehensive Reference Data

Balsam-pear (bitter gourd), pods, raw

Vegetables and Vegetable Products

A 100g serving covers 93% of the daily recommended Vitamin C, making Balsam-pear (bitter Gourd) Pods (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (1g), fat (0.2g), and carbohydrates (3.7g) per 100g. At just 17 calories per 100g, Balsam-pear (bitter Gourd) Pods (Raw) is one of the lowest-calorie options available. With only 5mg of sodium, Balsam-pear (bitter Gourd) Pods (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.8g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Beyond its macros, Balsam-pear (bitter Gourd) Pods (Raw) provides notable amounts of Vitamin C, Folate, Dietary Fiber per 100g.

Calories17KCAL
Protein1G
Fat0.17G
Carbs3.7G
Fiber2.8G

Calorie Distribution

20kcal
  • Protein20%1 g
  • Fat8%0.17 g
  • Carbs73%3.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water94.0G
Energy17.0KCAL
Protein1.0G
Total lipid (fat)0.17G
Carbohydrate, by difference3.7G
Fiber, total dietary2.8G
Cholesterol0MG
Vitamin C, total ascorbic acid84.0MG
Thiamin0.04MG
Riboflavin0.04MG
Niacin0.40MG
Vitamin B-60.04MG
Folate, total72.0UG
Vitamin B-120UG
Vitamin A, RAE24.0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca19.0MG
Iron, Fe0.43MG
Magnesium, Mg17.0MG
Phosphorus, P31.0MG
Potassium, K296MG
Sodium, Na5.0MG
Zinc, Zn0.80MG
Copper, Cu0.03MG
Manganese, Mn0.09MG
Selenium, Se0.20UG
Energy71.0kJ
Ash1.1G
Pantothenic acid0.21MG
Folic acid0UG
Folate, food72.0UG
Folate, DFE72.0UG
Retinol0UG
Carotene, beta190UG
Carotene, alpha185UG
Vitamin A, IU471IU
Lutein + zeaxanthin170UG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total trans0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (1/2" pieces) (93g)160.9g0.2g3.4g
balsam-pear (124g)211.2g0.2g4.6g

Scaled from Balsam-pear (bitter Gourd) Pods (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Drumstick Pods Drained Without Salt (Cooked, Boiled)

36 kcal2.09g protein

Drumstick Pods Drained with Salt (Cooked, Boiled)

36 kcal2.09g protein

Drumstick Pods (Raw)

37 kcal2.1g protein

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Nutrient Highlights

  • Balsam-pear (bitter Gourd) Pods (Raw) is a excellent source of Vitamin C (93% DV) — see top foods ranked by Vitamin C
  • Balsam-pear (bitter Gourd) Pods (Raw) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Balsam-pear (bitter Gourd) Pods (Raw) is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Balsam-pear (bitter Gourd) Pods (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 1% (#83 of 8,262)
  • Fiber: top 19% (#1,570 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories17
% Daily Value*
Total Fat 0.17G0%
Cholesterol 0MG0%
Sodium 5.0MG0%
Total Carbohydrate 3.7G1%
Dietary Fiber 2.8G10%
Total Sugars 0
Protein 1.0G2%
Vitamin D 0UG0%
Calcium 19.0MG1%
Iron 0.43MG2%
Potassium 296MG6%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168393.

View on USDA FoodData Central →