Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without 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 | 6 MG | 0% | |
| 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, without salt
This intriguing vegetable, also known as bitter gourd or balsam apple, is a staple in many Asian cuisines. Characterized by its bumpy, green exterior and intensely bitter flavor, it's a nutritional powerhouse despite its low-calorie content. The pods are a significant source of dietary fiber, crucial for digestive health and promoting feelings of fullness. It also provides a modest amount of protein and carbohydrates. While not a significant source of fat, it contains valuable micronutrients such as vitamin C, which acts as an antioxidant, and may support blood sugar regulation.
Considerations for incorporating this food into your diet include its strong bitterness, which can be off-putting to some. Proper preparation is key; cooking methods like boiling and draining can help mitigate the bitterness. Common culinary uses involve stir-fries, curries, and stews, where it often complements other savory ingredients. In some cultures, it's also used in juices and teas. Its unique flavor profile and impressive nutrient density make it a valuable addition to a balanced diet, especially for individuals seeking to diversify their vegetable intake.
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