Balsam-pear, pods, cooked, boiled
Nutrition facts per 100 g and per 1 cup (1/2" pieces) · Vegetables and Vegetable Products
100 g of Balsam-pear, pods, cooked, boiled provides 19 kcal, 0.84 g protein, 0.18 g fat and 4.32 g carbohydrate (2 g fiber). Per 100 g it is high in Vitamin C (37% DV).
Protein 15%Fat 7%Carbohydrate 78%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Vitamin C: 33 mg per 100 g — 37% of the Daily Value. Other top sources →
- Folate: 51 µg per 100 g — 13% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup (1/2" pieces) (124 g) | % DV per 1 cup (1/2" pieces) |
|---|---|---|---|
| Energy | 19 kcal | 24 kcal | |
| Protein | 0.84 g | 1.04 g | 2% |
| Total fat | 0.18 g | 0.22 g | 0% |
| Saturated fat | 0.01 g | 0.02 g | 0% |
| Monounsaturated fat | 0.03 g | 0.04 g | |
| Polyunsaturated fat | 0.08 g | 0.1 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 4.32 g | 5.36 g | 2% |
| Dietary fiber | 2 g | 2.48 g | 9% |
| Sugars (total) | 1.95 g | 2.42 g | |
| Water | 94 g | 116.5 g |
Vitamins
| Nutrient | per 100 g | per 1 cup (1/2" pieces) (124 g) | % DV per 1 cup (1/2" pieces) |
|---|---|---|---|
| Vitamin A (RAE) | 6 µg | 7.44 µg | 1% |
| Vitamin C | 33 mg | 40.9 mg | 45% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.14 mg | 0.17 mg | 1% |
| Vitamin K | 4.8 µg | 5.95 µg | 5% |
| Thiamin (B1) | 0.05 mg | 0.06 mg | 5% |
| Riboflavin (B2) | 0.05 mg | 0.07 mg | 5% |
| Niacin (B3) | 0.28 mg | 0.35 mg | 2% |
| Vitamin B6 | 0.04 mg | 0.05 mg | 3% |
| Folate | 51 µg | 63.2 µg | 16% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 10.8 mg | 13.4 mg | 2% |
Minerals
| Nutrient | per 100 g | per 1 cup (1/2" pieces) (124 g) | % DV per 1 cup (1/2" pieces) |
|---|---|---|---|
| Calcium | 9 mg | 11.2 mg | 1% |
| Iron | 0.38 mg | 0.47 mg | 3% |
| Magnesium | 16 mg | 19.8 mg | 5% |
| Phosphorus | 36 mg | 44.6 mg | 4% |
| Potassium | 319 mg | 395.6 mg | 8% |
| Sodium | 6 mg | 7.44 mg | 0% |
| Zinc | 0.77 mg | 0.95 mg | 9% |
| Copper | 0.03 mg | 0.04 mg | 5% |
| Selenium | 0.2 µg | 0.25 µg | 0% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 168394. Described in USDA as Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup (1/2" pieces)" = 124 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd