Balsam-pear (bitter gourd), pods, raw
* 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 | 84 MG | 93% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 72 UG | 18% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 24 UG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 19 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 31 MG | 2% | |
| Potassium, K | 296 MG | 6% | |
| Sodium, Na | 5 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 (17 kcal per 100g), suitable for weight management.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (2.8g per 100g).
- Rich source of Vitamin C, total ascorbic acid (93% of Daily Value per 100g).
About Balsam-pear (bitter gourd), pods, raw
This intriguing vegetable is a member of the gourd family, identifiable by its bumpy, oblong shape and characteristically bitter taste. Commonly known as bitter melon or balsam-pear, it's a staple in many Asian, African, and Caribbean cuisines. Though the raw pods are edible, their intense bitterness often makes them less palatable, so they are typically cooked before consumption. The nutritional profile is fairly lean, with a low-calorie count and a good dose of dietary fiber, crucial for digestive health and promoting satiety. It also provides a modest amount of protein and carbohydrates.
A key benefit of incorporating this vegetable into your diet lies in its potential health properties. Studies suggest that bitter melon may help regulate blood sugar levels, making it a valuable food choice for individuals managing diabetes or those at risk. The presence of antioxidants further contributes to its health benefits. In the kitchen, it's often stir-fried, stewed, or stuffed. The bitterness can be tempered by soaking the sliced vegetable in salt water before cooking. It also pairs well with other strong flavors like garlic, chilies, and soy sauce, ensuring a flavorful and nutritious meal.
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