Vegetables • Deep Nutrition Analytics
Balsam-pear (bitter gourd), pods, raw
Delivering 17 kcal per 100 grams, Balsam-pear (bitter gourd), pods, raw functions as a vegetables with carbohydrates (3.7g) driving its core energy contribution. It serves as a rich source of Vitamin C, offering 93% of your recommended daily allowance (84 mg). Its sparse energy profile (0.2 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 1 g
- Carbohydrates
- 3.7 g
- Fat
- 0.2 g
- Fiber
- 2.8 g
Produce Profile: Hydration & Micronutrients
Balsam-pear (bitter gourd), pods, raw provides natural botanical nutrition with 17 calories per 100g. Providing 2.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.2 kcal/g (17 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 71 kJ |
| Carbohydrate, by difference | 3.7 g |
| Energy | 17 kcal |
| Protein | 1 g |
| Fiber, total dietary | 2.8 g |
| Total lipid (fat) | 0.2 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C | 84 mg |
| Zinc | 0.8 mg |
| Potassium | 296 mg |
| Magnesium | 17 mg |
| Copper | 0 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 24 µg |
| Vitamin A, IU | 471 IU |
| Vitamin C, total ascorbic acid | 84 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 17 mg |
| Phosphorus, P | 31 mg |
| Sodium, Na | 5 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 19 mg |
| Potassium, K | 296 mg |
| Zinc, Zn | 0.8 mg |
| Selenium, Se | 0.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 190 µg |
| Carotene, alpha | 185 µg |
| Folate, food | 72 µg |
| Lutein + zeaxanthin | 170 µg |
| Folate, DFE | 72 µg |
| Ash | 1.1 g |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 72 µg |
| Water | 94 g |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
Serving calculator
Common serving sizes
- cup (1/2" pieces)93 g
- balsam-pear124 g
Compare Balsam-pear (bitter gourd), pods, raw with Category Peers
Balsam-pear (bitter gourd), pods, raw vs Chicory, witloof, raw
Compared to Chicory, witloof, raw, Balsam-pear (bitter gourd), pods, raw has 2900% more Vitamin C and 0% higher calories per 100g.
Balsam-pear (bitter gourd), pods, raw vs Endive, raw
Compared to Endive, raw, Balsam-pear (bitter gourd), pods, raw has 1192% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Balsam-pear (bitter gourd), pods, raw?
A standard 100-gram serving of Balsam-pear (bitter gourd), pods, raw contains 17 calories (71 kJ), alongside 1g of protein, 3.7g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 93g (cup (1/2" pieces)): ~16 kcal
- 124g (balsam-pear): ~21 kcal
Is Balsam-pear (bitter gourd), pods, raw suitable for a keto or low-carb diet?
Yes. With only 0.9g of net carbs per 100g (3.7g total carbohydrates minus 2.8g dietary fiber), Balsam-pear (bitter gourd), pods, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Balsam-pear (bitter gourd), pods, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Balsam-pear (bitter gourd), pods, raw are:
- Vitamin C: 84 mg (93% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168393).