Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt

Balsam‑pear, botanically known as Momordica charantia, is a member of the Cucurbitaceae family, which also includes cucumbers, squash, and melons. Native to tropical and subtropical regions of Asia and Africa, it has been cultivated for thousands of years both as a food and for its purported medicinal properties. The plant grows as a climbing vine that produces a distinctively warty, oblong fruit with a bitter flavor that intensifies as it matures. There are numerous cultivars with subtle differences in shape, size, and bitterness; the plants commonly known as Chinese bitter melon are typically lighter green and smoother, whereas Indian varieties tend to be darker and more deeply ridged. Historically, bitter gourd has been a staple in South Asian, Southeast Asian, East African, and Caribbean cuisines, where it is used in curries, stir‑fries, soups, and even beverages. In traditional medicine systems such as Ayurveda and Traditional Chinese Medicine, bitter gourd has been employed for conditions ranging from digestive issues to metabolic imbalance. While its strong bitterness can be off‑putting to some palates, this unique sensory profile corresponds to a rich phytochemical composition including flavonoids, phenolic compounds, and bioactive proteins. Modern agricultural practices allow it to be grown in greenhouses or fields in warmer climates, often harvested when still immature for optimal texture and flavor. The harvesting window typically occurs around 30–50 days after flowering, when the fruit is firm and vibrant green. The plant’s rapid growth and adaptability have enabled its spread well beyond its regions of origin, making it widely available in global markets, especially within communities with Asian culinary traditions. Despite its relative obscurity in Western cuisine compared to staples like zucchini or cucumber, its nutritional and functional properties have attracted considerable scientific and culinary interest over recent decades, encouraging broader cultivation and integration into health‑focused diets. The botanical and cultural history of bitter gourd reflects an interplay between its utilitarian food role and its traditional medicinal use, underscoring why it remains both a culinary curiosity and a subject of ongoing nutritional research.

The cooked, boiled and drained pods of balsam‑pear are notable for being extremely low in energy yet rich in essential micronutrients. A 124g serving delivers roughly 23 kilocalories, with only about 0.18g total fat and 1g of protein, making this one of the lowest‑calorie cooked vegetables available. This low energy density combined with 2.0g of dietary fiber promotes satiety with minimal caloric impact. The carbohydrate content (≈4.32g) is modest and reflects primarily fibrous components and naturally occurring sugars (≈1.95g), contributing to a low glycemic load and slow digestion—traits beneficial in weight management and glycemic control. Bitter gourd stands out among vegetables for its vitamin C content (≈33 mg), a powerful water‑soluble antioxidant that supports immune function, collagen synthesis, and iron absorption. It also provides vitamin A (≈6 µg RAE) and vitamin K (≈4.8 µg), though in smaller amounts compared to leafy greens, contributing to vision health and blood clotting pathways respectively. In addition to vitamins, the vegetable supplies a suite of minerals: potassium (≈319 mg) supports fluid balance and blood pressure regulation, iron (≈0.38 mg) contributes to hemoglobin synthesis, and magnesium (≈16 mg) is involved in over 300 enzymatic reactions including energy metabolism. While bitter gourd isn’t a major source of calcium, its trace amounts of micronutrients like zinc and copper contribute to enzyme function, immune modulation, and connective tissue repair. Compared to similar gourds like zucchini or summer squash, bitter gourd is richer in vitamin C and potassium yet similarly low in calories, positioning it as a nutrient‑dense option for health‑oriented cooking. Crucially, its high water content (≈93.95g per 100g) helps maintain hydration and volume in dishes without adding caloric load. The combination of micronutrient richness and low energy content supports diets focused on metabolic health, cardiovascular function, and antioxidant intake. For people tracking specific nutrient goals—such as vitamin C for immune support or fiber for digestive regularity—bitter gourd compares favorably against many more commonly consumed vegetables, offering targeted nutritional benefits within a broader balanced diet.

Balsam‑pear has drawn scientific interest not just for its nutritional profile but also for bioactive compounds that may influence metabolic and cellular pathways. A comprehensive review in Plants (2025) highlights its antioxidant, immunomodulatory, and antimicrobial properties attributed to phenolics and flavonoids, underscoring potential utility in dietary strategies to support overall health. Several clinical and experimental studies focus on its role in glucose metabolism. For instance, bitter melon extracts have been shown to influence parameters related to metabolic syndrome, including modest effects on fasting blood glucose, insulin sensitivity, and lipid profiles in human subjects across clinical trials aggregated in a 2023 meta‑analysis. Although the results are mixed, with some studies showing significant benefits and others showing negligible effects, the overall evidence suggests a potential metabolic advantage when consumed as part of a balanced diet. Moreover, bitter gourd contains polypeptide‑P and charantin—compounds that have been studied for insulin‑like activity in cellular and animal models, which helps explain traditional use in glycemic management. With respect to cardiovascular risk factors, some research notes reductions in LDL cholesterol and triglyceride levels in experimental models, pointing toward lipid‑modulating potential that warrants further clinical validation. Its rich vitamin C and beta‑carotene content provide antioxidant capacity that can neutralize free radicals and may protect against oxidative stress and inflammation, mechanisms implicated in chronic conditions such as heart disease and age‑related degeneration. Emerging research also explores anti‑tumor and antiviral activities in vitro, although the translational relevance in humans remains under investigation. Collectively, these studies frame bitter gourd not merely as a nutrient source but as a functional food with bioactive profiles that align with contemporary nutritional approaches to metabolic and immune health.

Source: USDA FoodData Central (FDC ID: 168394)