Fruits · SOURCE-BASED NUTRITION
Balsam-pear (bitter gourd), pods, raw nutrition facts
SR Legacy
Balsam-pear (bitter gourd), pods, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 17 kcal | — |
| Protein | 1 g | 2% |
| Carbohydrate, by difference | 3.7 g | 1.3% |
| Total lipid (fat) | 0.17 g | 0.2% |
| Fiber, total dietary | 2.8 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 5 mg | 0.2% |
| Potassium, K | 296 mg | 6.3% |
| Calcium, Ca | 19 mg | 1.5% |
| Iron, Fe | 0.43 mg | 2.4% |
| Magnesium, Mg | 17 mg | 4% |
| Phosphorus, P | 31 mg | 2.5% |
| Zinc, Zn | 0.8 mg | 7.3% |
| Copper, Cu | 0.03 mg | 3.8% |
| Manganese, Mn | 0.09 mg | 3.9% |
| Selenium, Se | 0.2 µg | 0.4% |
| Vitamin A, RAE | 24 µg | 2.7% |
| Vitamin C, total ascorbic acid | 84 mg | 93.3% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.04 mg | 3.3% |
| Riboflavin | 0.04 mg | 3.1% |
| Niacin | 0.4 mg | 2.5% |
| Pantothenic acid | 0.21 mg | 4.2% |
| Vitamin B-6 | 0.04 mg | 2.5% |
| Folate, DFE | 72 µg | 18% |
| Vitamin B-12 | 0 µg | 0% |
| Ash | 1.1 g | — |
| Carotene, alpha | 185 µg | — |
| Carotene, beta | 190 µg | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 72 µg | — |
| Folate, total | 72 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 170 µg | — |
| Retinol | 0 µg | — |
| Vitamin A, IU | 471 iu | — |
| Water | 94 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin C (93.3% DV), Folate (18% DV) and Dietary fiber (10% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin C: collagen and antioxidant function
This amount provides 84 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 72 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceDietary fiber: digestion and fullness
This amount provides 2.8 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin C
This amount provides 84 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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