Bitter gourd (pods, raw) nutrition facts
Per 1 balsam-pear · 124 g
of a 2,000 cal day
- Protein1.2g19% of calories
- Carbs4.6g74% of calories
- Fat0.2g7% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Bitter gourd (pods, raw) (1 balsam-pear, 124 g) has 21 calories, with 1.2 g of protein, 4.6 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (74% of calories). It is high in Vitamin C (116% DV) and folate (b9) (22% DV).
High in
20%+ of the daily value
- Vitamin C116%
- Folate (B9)22%
Good source of
10–19% of the daily value
- Dietary fiber12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 balsam-pear (124 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 104 mg | 116% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 89 μg | 22% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 1 mg | 7% |
| Potassium | 367 mg | 8% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 38 mg | 5% |
| Zinc | 1 mg | 9% |
| Copper | 0 mg | 5% |
| Manganese | 0.1 mg | 5% |
| Selenium | 0.2 μg | 1% |
Full breakdown · 5 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 229 μg | — |
| Beta carotene | 236 μg | — |
| Retinol | 0 μg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
25 calMelissa's Bitter Melon1 cup pieces+4 cal- 24 calBitter gourd (pods, cooked, boiled, drained, unsalted)1 cup, chunks+3 cal
- 24 calBitter gourd (pods, cooked, boiled, drained, salted)1 cup, chunks+3 cal
- 45 calDeep Premium Select, Karela, Ring Cut1 cup+24 cal
- 15 calDeep Premium Select Parval, Pointed Gourd Slices1 cup−6 cal
- 72 calSurati Ivy Gourd1 cup+51 cal
Burning 21 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 4minWalking (3.5 mph)
- 3minCycling (moderate)
- 2minRunning (6 mph)
- 3minSwimming laps
Common questions
How many calories are in Bitter gourd (pods, raw)?
One serving of Bitter gourd (pods, raw) (1 balsam-pear) has 21 calories, which works out to 17 calories per 100 g. That is about 1.1% of a 2,000-calorie day.
Is Bitter gourd (pods, raw) high in protein?
Not especially. It has 1.2 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bitter gourd (pods, raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 1 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bitter gourd (pods, raw)?
6.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
More vegetables
View all
24 calGreen bell pepper (raw)1 medium green bell pepper
3 calAsparagus (raw)1 spear, medium
8 calIceberg lettuce57 g
11 calRoma tomatoes (red, raw)1 tomato
118 calGreen peas (raw)1 cup
27 calGrape tomatoes (red, raw)1 cup grape tomatoes
37 calRed bell pepper (raw)1 medium red bell pepper
8 calRomaine lettuce (raw)1 cup shredded