Boiled Pods Balsam-pear
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt
Nutrition Facts
- Total Fat 0,18 g0%
- Saturated Fat —
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 242 mg11%
- Total Carbohydrate 4,32 g2%
- Dietary Fiber 2 g7%
- Total Sugars 1,95 g
- Protein 0,84 g2%
- Vitamin D 0 µg0%
- Calcium 9 mg1%
- Iron 0,38 mg2%
- Potassium 319 mg7%
100g of Balsam-pear (bitter gourd), pods, boiled contains 19 kcal calories, 0,84g protein, and 33mg vitamin c per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein15%(3 kcal)
- Carbs78%(17 kcal)
- Fat7%(2 kcal)
Nutrient density
Meets ≥10% Daily Value for 3 of 29 nutrients
Moderate nutrient densityUse Boiled Pods Balsam-pear in your next meal plan
Melio can build a complete week of meals around Boiled Pods Balsam-pear (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Vegetables and Vegetable Products
- Boiled Pods Balsam-pear has a potassium-to-sodium ratio of 1.3:1, which is considered neutral for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 19 kcal | 1% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 0,84 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 4,32 g | 2% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,18 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2 g | 7% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 1,95 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 242 mg | 11% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 319 mg | 7% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 9 mg | 1% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 16 mg | 4% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 36 mg | 3% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,38 mg | 2% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,77 mg | 7% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,03 mg | 4% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,09 mg | 4% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0,2 µg | 0% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 6 µg | 1% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 33 mg | 37% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 0,14 mg | 1% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 4,8 µg | 4% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,05 mg | 4% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,05 mg | 4% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,28 mg | 2% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,19 mg | 4% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,04 mg | 2% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 51 µg | 13% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 10,8 mg | 2% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 68 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin | 1 323 µg | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 93,95 g | — |
| Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system. | 0 mg | — |
| Theobromine | 0 mg | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Balsam-pear (bitter gourd), pods, raw | 168393 | 17 | 1 | 3,7 | 0,2 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 168394 | 19 | 0,8 | 4,3 | 0,2 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with saltcurrent | 168496 | 19 | 0,8 | 4,3 | 0,2 |
Household serving sizes
g- cup (1/2" pieces)
- 124 g
Frequently asked questions about Boiled Pods Balsam-pear
How many calories in Boiled Pods Balsam-pear?
Boiled Pods Balsam-pear contains 19 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Boiled Pods Balsam-pear?
Boiled Pods Balsam-pear contains 242 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Boiled Pods Balsam-pear?
Per 100 grams, Boiled Pods Balsam-pear contains 0.84 g protein, 4.32 g carbohydrates, and 0.18 g total fat.
Is Boiled Pods Balsam-pear good for keto or low-carb?
Yes — Boiled Pods Balsam-pear has 2.3 g net carbs per 100 g, fitting a low-carb plan.
Where does Boiled Pods Balsam-pear nutrition data come from?
Nutrition data for Boiled Pods Balsam-pear is sourced from USDA FoodData Central (FDC ID 168496). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168496/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Boiled Pods Balsam-pear
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Pods Balsam-pear.
3 meal ideas using Boiled Pods Balsam-pear
Starter templates matched to Boiled Pods Balsam-pear's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with boiled Pods Balsam-pear
A warm bowl of oats with boiled Pods Balsam-pear, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Low-carb lunch built around boiled Pods Balsam-pear
A big leafy salad with boiled Pods Balsam-pear, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Fiber-forward dinner featuring boiled Pods Balsam-pear
Combine boiled Pods Balsam-pear with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168496), accessed 2019-04-01.
Published: 2019-04-01
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Use Boiled Pods Balsam-pear in your next meal plan
Melio can build a complete week of meals around Boiled Pods Balsam-pear (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan