USDA reference food · Vegetables and Vegetable Products
Balsam-pear (bitter gourd), pods, raw
1 cup of balsam-pear (bitter gourd), pods, raw (93 g) has 15 calories, less than 1g of protein, 0g of fat and 3g of fiber (USDA FoodData Central, SR Legacy, FDC 168393). It is one of 6 USDA descriptions of balsam-pear.
FoodData Central 168393, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1g
- more than 16% of 8,218 USDA reference foods
- Calories per 100 g
- 17
- more than 2% of reference foods
- Fiber per 100 g
- 2.8g
- more than 78% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 168393); FDA Daily Values, 21 CFR 101.9.
Also rich in
Source: USDA FoodData Central (FDC 168393), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 73% carbohydrate, 8% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 17.0 | 2% |
| Protein | 1.00 g | 16% |
| Total fat | 0.17 g | 11% |
| Carbohydrate | 3.70 g | 40% |
| Fiber | 2.80 g | 78% |
| Sodium | 5.00 mg | 12% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (36)
The portion is 1 cup (93 g); % DV is for that portion.
Energy, macronutrients and sugars (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.93 g | 1.00 g | 2% |
| Total lipid (fat) | 0.16 g | 0.17 g | 0% |
| Carbohydrate, by difference | 3.44 g | 3.70 g | 1% |
| Ash | 1.02 g | 1.10 g | |
| Energy | 15.8 kcal | 17.0 kcal | |
| Water | 87.4 g | 94.0 g | |
| Fiber, total dietary | 2.60 g | 2.80 g | 9% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 17.7 mg | 19.0 mg | 1% |
| Iron, Fe | 0.40 mg | 0.43 mg | 2% |
| Magnesium, Mg | 15.8 mg | 17.0 mg | 4% |
| Phosphorus, P | 28.8 mg | 31.0 mg | 2% |
| Potassium, K | 275 mg | 296 mg | 6% |
| Sodium, Na | 4.65 mg | 5.00 mg | 0% |
| Zinc, Zn | 0.74 mg | 0.80 mg | 7% |
| Copper, Cu | 0.032 mg | 0.034 mg | 4% |
| Manganese, Mn | 0.083 mg | 0.089 mg | 4% |
| Selenium, Se | 0.19 µg | 0.20 µg | 0% |
Vitamins (17)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 22.3 µg | 24.0 µg | 2% |
| Carotene, beta | 177 µg | 190 µg | |
| Carotene, alpha | 172 µg | 185 µg | |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Lutein + zeaxanthin | 158 µg | 170 µg | |
| Vitamin C, total ascorbic acid | 78.1 mg | 84.0 mg | 87% |
| Thiamin | 0.037 mg | 0.040 mg | 3% |
| Riboflavin | 0.037 mg | 0.040 mg | 3% |
| Niacin | 0.37 mg | 0.40 mg | 2% |
| Pantothenic acid | 0.20 mg | 0.21 mg | |
| Vitamin B-6 | 0.040 mg | 0.043 mg | 2% |
| Folate, total | 67.0 µg | 72.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 67.0 µg | 72.0 µg | |
| Folate, DFE | 67.0 µg | 72.0 µg | 17% |
Source: USDA FoodData Central, FDC 168393: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat balsam-pear
USDA lists 6 preparations of balsam-pear. The balsam-pear page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in vegetables and vegetable productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov