Calories in Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt
Generic food Cooked Vegetables
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt contains 34 kcal per 100 g. A typical serving of 1 cup (58 g) provides about 20 kcal.
Roughly 62% of its calories come from carbohydrates, with 34% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for vegetables and vegetable products on FoodFactly (35 kcal per 100 g).
100 g provides 136% of the Daily Value for Vitamin K, 62% of the Daily Value for Vitamin C and 45% of the Daily Value for Vitamin B6.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 34 kcal | |
| Total fat ? | 0.2 g | 0.3% |
| Saturated fat ? | 0.032 g | 0.2% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 13 mg | 0.6% |
| Total carbohydrates C | 6.7 g | 2% |
| Dietary fiber ? | 1.9 g | 7% |
| Total sugars I | 1 g | |
| Protein ? | 3.6 g | 7% |
| Vitamin A C | 121 µg | 13% |
| Vitamin C ? | 55.6 mg | 62% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 1.5 mg | 10% |
| Vitamin K I | 163 µg | 136% |
| Thiamin (B1) ? | 0.15 mg | 12% |
| Riboflavin (B2) ? | 0.28 mg | 22% |
| Niacin (B3) ? | 1 mg | 6% |
| Pantothenic acid (B5) ? | 0.06 mg | 1% |
| Vitamin B6 ? | 0.76 mg | 45% |
| Folate (B9) C | 88 µg | 22% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 21 mg | 4% |
| Calcium ? | 42 mg | 3% |
| Iron ? | 1 mg | 6% |
| Magnesium ? | 94 mg | 22% |
| Phosphorus ? | 77 mg | 6% |
| Potassium ? | 602 mg | 13% |
| Zinc ? | 0.3 mg | 3% |
| Copper ? | 0.2 mg | 22% |
| Manganese ? | 0.54 mg | 23% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34%
- Carbohydrates 62%
- Fat 4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.6 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber1.9 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars1 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.2 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.032 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium13 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal10.6 gprotein density, useful for comparing foods with different calorie levels
- Water88.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.005 g |
|---|---|
| Polyunsaturated fat ? | 0.083 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.012 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.005 g |
| SFA 16:0 ? | 0.024 g |
| SFA 18:0 ? | 0.002 g |
| MUFA 18:1 ? | 0.002 g |
| PUFA 18:3 ? | 0.065 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.002 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 1,450 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 2,638 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 88.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.83 g |
| Theobromine Z | 0 mg |
| Energy C | 144 kJ |
| Vitamin A, IU C | 2,416 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 88 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Balsam-pear (bitter gourd)
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Balsam-pear (bitter gourd), leafy tips, raw Raw | 30 | 5.3 g | 3.3 g | 0.69 g |
| Balsam-pear (bitter gourd), pods, raw Raw | 17 | 1 g | 3.7 g | 0.17 g |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt Cooked | 19 | 0.84 g | 4.3 g | 0.18 g |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt Cooked | 32 | 3.6 g | 6.2 g | 0.2 g |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt Cooked | 19 | 0.84 g | 4.3 g | 0.18 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Jute, potherb, cooked, boiled, drained, without salt Cooked | 37 | 3.7 g | 7.3 g | 0.2 g |
| Jute, potherb, cooked, boiled, drained, with salt Cooked | 37 | 3.7 g | 7.3 g | 0.2 g |
| Lambsquarters, cooked, boiled, drained, with salt Cooked | 32 | 3.2 g | 5 g | 0.7 g |
| Lambsquarters, cooked, boiled, drained, without salt Cooked | 32 | 3.2 g | 5 g | 0.7 g |
| Broccoli, fresh, cooked, no added fat Cooked | 41 | 2.7 g | 6.5 g | 0.35 g |
| Mushrooms, white, microwaved Cooked | 35 | 3.9 g | 6 g | 0.46 g |
| Kale, frozen, cooked, boiled, drained, without salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
| Kale, frozen, cooked, boiled, drained, with salt Cooked | 36 | 2.9 g | 5.3 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked balsam-pear (bitter gourd)?
100 g of cooked balsam-pear (bitter gourd) has 34 kcal. 1 cup (58 g): about 20 kcal.
How much protein is in cooked balsam-pear (bitter gourd)?
Cooked balsam-pear (bitter gourd) contains 3.6 g of protein per 100 g (7% of the 50 g Daily Value), or 2.1 g in 1 cup (58 g). About 34% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in cooked balsam-pear (bitter gourd)?
Cooked balsam-pear (bitter gourd) has 6.7 g of total carbohydrates per 100 g, including 1.9 g of fiber and 1 g of sugars.
How much fat is in cooked balsam-pear (bitter gourd)?
Cooked balsam-pear (bitter gourd) contains 0.2 g of fat per 100 g, of which 0.032 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked balsam-pear (bitter gourd) contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (136% DV), Vitamin C (62% DV), Vitamin B6 (45% DV), manganese (23% DV) and magnesium (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked balsam-pear (bitter gourd)?
100 g contains 13 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Does balsam-pear (bitter gourd) have the same nutrition cooked and raw?
No. Per 100 g, balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has 34 kcal, while balsam-pear (bitter gourd), leafy tips, raw has 30 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168392. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.