Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt
* 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 33 MG | 37% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 2% | |
| Folate, total | 51 UG | 13% | |
| Choline, total | 10.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 6 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.8 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 9 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 16 MG | 4% | |
| Phosphorus, P | 36 MG | 3% | |
| Potassium, K | 319 MG | 7% | |
| Sodium, Na | 242 MG | 11% | |
| Zinc, Zn | 0.8 MG | 7% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.1 MG | 4% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of Vitamin C, total ascorbic acid (37% DV).
About Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt
A unique vegetable often utilized in Asian cuisines, this intriguing food is characterized by its distinct, bitter taste. The edible part is the pod, which, when cooked and prepared properly, becomes a nutritious addition to a balanced diet. Its low-calorie profile, coupled with a significant fiber content, makes it a valuable choice for those focusing on weight management and digestive health. Furthermore, it offers a modest amount of protein and contains various vitamins and minerals, although the specific amounts can vary depending on the preparation method.
The most common ways to incorporate this food into meals involve boiling or stir-frying the pods. Boiling, as specified in the provided data, is a frequent method, often followed by draining to reduce some of the bitterness. Salt is often added to enhance the flavor. It can be a component of curries, stews, or even stuffed with fillings and baked. The bitterness can be tempered by pairing it with other strong flavors, such as garlic, chilies, or fermented ingredients. It's a versatile vegetable that, when understood and prepared correctly, can be a delicious and healthful component of many different meals.
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