Calories in Balsam-pear (bitter gourd), pods, raw
Generic food Raw Vegetables
Balsam-pear (bitter gourd), pods, raw contains 17 kcal per 100 g. A typical serving of 1 cup, 1/2" pieces (93 g) provides about 16 kcal.
Roughly 73% of its calories come from carbohydrates, with 20% from protein and 8% 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 93% of the Daily Value for Vitamin C and 18% 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 | 17 kcal | |
| Total fat ? | 0.17 g | 0.2% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 5 mg | 0.2% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber ? | 2.8 g | 10% |
| Total sugars | not reported | |
| Protein ? | 1 g | 2% |
| Vitamin A ? | 24 µg | 3% |
| Vitamin C ? | 84 mg | 93% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.04 mg | 3% |
| Riboflavin (B2) ? | 0.04 mg | 3% |
| Niacin (B3) ? | 0.4 mg | 3% |
| Pantothenic acid (B5) ? | 0.21 mg | 4% |
| Vitamin B6 ? | 0.043 mg | 3% |
| Folate (B9) C | 72 µg | 18% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 19 mg | 1% |
| Iron ? | 0.43 mg | 2% |
| Magnesium ? | 17 mg | 4% |
| Phosphorus ? | 31 mg | 2% |
| Potassium ? | 296 mg | 6% |
| Zinc ? | 0.8 mg | 7% |
| Copper ? | 0.034 mg | 4% |
| Manganese ? | 0.089 mg | 4% |
| Selenium C | 0.2 µg | 0.4% |
% 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 20%
- Carbohydrates 73%
- Fat 8%
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
- Protein1 gin the lowest quarter of vegetables and vegetable products (median 2 g)
- Fiber2.8 gabove the median for vegetables and vegetable products (median 2.2 g)
- Fat0.17 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium5 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal5.9 gprotein density, useful for comparing foods with different calorie levels
- Water94 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (5)
| Beta-carotene M | 190 µg |
|---|---|
| Lutein + zeaxanthin M | 170 µg |
| Retinol Z | 0 µg |
| Carotene, alpha M | 185 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 94 g |
|---|---|
| Ash ? | 1.1 g |
| Energy C | 71 kJ |
| Vitamin A, IU ? | 471 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 72 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), leafy tips, cooked, boiled, drained, without salt Cooked | 34 | 3.6 g | 6.7 g | 0.2 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 |
|---|---|---|---|---|
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Chicory, witloof, raw Raw | 17 | 0.9 g | 4 g | 0.1 g |
| Endive, raw Raw | 17 | 1.3 g | 3.4 g | 0.2 g |
| Waxgourd, (chinese preserving melon), raw Raw | 13 | 0.4 g | 3 g | 0.2 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 17 kcal. 1 cup, 1/2" pieces (93 g): about 16 kcal. 1 balsam-pear (124 g): about 21 kcal.
How much protein is in raw balsam-pear (bitter gourd)?
Raw balsam-pear (bitter gourd) contains 1 g of protein per 100 g (2% of the 50 g Daily Value), or 0.93 g in 1 cup, 1/2" pieces (93 g). About 20% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).
How many carbs are in raw balsam-pear (bitter gourd)?
Raw balsam-pear (bitter gourd) has 3.7 g of total carbohydrates per 100 g, including 2.8 g of fiber.
How much fat is in raw balsam-pear (bitter gourd)?
Raw balsam-pear (bitter gourd) contains 0.17 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 (93% DV) and Folate (B9) (18% 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 5 mg of sodium, 0.2% 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), pods, raw has 17 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 168393. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.