Calories in Balsam-pear (bitter gourd), leafy tips, raw
Generic food Raw Vegetables
Balsam-pear (bitter gourd), leafy tips, raw contains 30 kcal per 100 g. A typical serving of 1 leaf (4 g) provides about 1 kcal.
Roughly 52% of its calories come from protein, with 32% from carbohydrates and 15% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 98% of the Daily Value for Vitamin C, 47% of the Daily Value for Vitamin B6 and 32% of the Daily Value for Folate (B9).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 30 kcal | |
| Total fat ? | 0.69 g | 0.9% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 11 mg | 0.5% |
| Total carbohydrates C | 3.3 g | 1% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 5.3 g | 11% |
| Vitamin A ? | 87 µg | 10% |
| Vitamin C ? | 88 mg | 98% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.18 mg | 15% |
| Riboflavin (B2) ? | 0.36 mg | 28% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.063 mg | 1% |
| Vitamin B6 ? | 0.8 mg | 47% |
| Folate (B9) C | 128 µg | 32% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 84 mg | 6% |
| Iron ? | 2 mg | 11% |
| Magnesium ? | 85 mg | 20% |
| Phosphorus ? | 99 mg | 8% |
| Potassium ? | 608 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 52%
- Carbohydrates 32%
- Fat 15%
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
- Protein5.3 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fat0.69 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Sodium11 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal17.7 gprotein density, useful for comparing foods with different calorie levels
- Water89.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 89.3 g |
|---|---|
| Ash ? | 1.5 g |
| Energy ? | 126 kJ |
| Vitamin A, IU ? | 1,734 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 128 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, cooked, boiled, drained, without salt Cooked | 34 | 3.6 g | 6.7 g | 0.2 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 |
|---|---|---|---|---|
| Seaweed, spirulina, raw Raw | 26 | 5.9 g | 2.4 g | 0.39 g |
| Beans, kidney, mature seeds, sprouted, raw Raw | 29 | 4.2 g | 4.1 g | 0.5 g |
| Seaweed, laver, raw Raw | 35 | 5.8 g | 5.1 g | 0.28 g |
| Fiddlehead ferns, raw Raw | 34 | 4.6 g | 5.5 g | 0.4 g |
| Cowpeas, leafy tips, raw Raw | 29 | 4.1 g | 4.8 g | 0.25 g |
| Jute, potherb, raw Raw | 34 | 4.7 g | 5.8 g | 0.25 g |
| Winged beans, immature seeds, raw Raw | 49 | 7 g | 4.3 g | 0.87 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw balsam-pear (bitter gourd)?
100 g of raw balsam-pear (bitter gourd) has 30 kcal. 1 leaf (4 g): about 1 kcal. 0.5 cup (24 g): about 7 kcal.
How much protein is in raw balsam-pear (bitter gourd)?
Raw balsam-pear (bitter gourd) contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 0.21 g in 1 leaf (4 g). About 52% 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 raw balsam-pear (bitter gourd)?
Raw balsam-pear (bitter gourd) has 3.3 g of total carbohydrates per 100 g.
How much fat is in raw balsam-pear (bitter gourd)?
Raw balsam-pear (bitter gourd) contains 0.69 g of fat per 100 g.
What vitamins and minerals does raw balsam-pear (bitter gourd) contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (98% DV), Vitamin B6 (47% DV), Folate (B9) (32% DV), Riboflavin (B2) (28% DV) and manganese (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw balsam-pear (bitter gourd)?
100 g contains 11 mg of sodium, 0.5% of the 2,300 mg Daily Value.
Does balsam-pear (bitter gourd) have the same nutrition raw and cooked?
No. Per 100 g, balsam-pear (bitter gourd), leafy tips, raw has 30 kcal, while balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has 34 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 168391. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 85/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.