Balsam-pear (bitter gourd), pods, raw

Vegetables and Vegetable Products Vegetables

Balsam‑pear (bitter gourd) is a low‑calorie tropical vegetable rich in vitamin C (≈84 mg per 100 g) and vitamin A (~471 IU) while providing dietary fiber and minerals such as potassium. Consumed widely in Asian and African cuisines, bitter gourd has traditional and emerging scientific evidence supporting metabolic and antioxidant benefits. Its distinctive bitter taste pairs well with strong savory flavors.

⚡ Quick Facts

Calories
17 kcal per 100 g
Key Nutrient
Vitamin C ~84 mg (≈93% DV per 100 g)
Key Nutrient
Vitamin A ~471 IU (~9% DV per 100 g)
Key Nutrient
Potassium ~296 mg (~8% DV per 100 g)

💎 Key Nutrients

What Is Balsam‑pear (bitter gourd)? Origin and Varieties

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Nutrition Profile: A Detailed Breakdown

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Evidence‑Based Health Benefits

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Potential Risks and Who Should Be Careful

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How to Select, Store, and Prepare Balsam‑pear

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Best Ways to Eat Balsam‑pear

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Nutrient Absorption: What Helps and Hinders

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Balsam‑pear for Specific Diets

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❤️ Health Benefits

Supports blood glucose regulation

Contains compounds that may improve insulin sensitivity and lower fasting glucose

Evidence: moderate

Rich antioxidant profile

High vitamin C and phytochemicals combat oxidative stress

Evidence: strong

⚖️ Comparisons

Vs. Zucchini

Balsam‑pear has more vitamin C and fiber per 100 g than zucchini.

🧊 Storage Guide

🏠
Counter
1–2 days
❄️
Fridge
7–10 days
🧊
Freezer
8–10 months
⚠️ Signs of Spoilage:
  • smell: sour odor
  • visual: wrinkling, dark spots, mold
  • texture: soft or slimy
  • when to discard: any mold growth, strong foul odor

👥 Special Considerations

elderly

Why: Supports digestion.

Recommendation: Include for fiber

athletes

Why: Low calories and vitamin C support recovery.

Recommendation: Good for hydration and micronutrients

children

Why: Acquired bitter taste may be rejected.

Recommendation: Offer small portions

pregnancy

Why: Nutrient benefits with caution due to bitterness and potential GI effects.

Recommendation: Consume in moderation

breastfeeding

Why: Vitamin C and nutrients beneficial.

Recommendation: Include as part of balanced diet

🔬 Detailed Nutrition Profile (USDA)

Common Portions

1.00 cup (1/2" pieces) (93.00g)
1.00 balsam-pear (124.00g)
Nutrient Amount Unit
Water 94.0300 g
Energy 17.0000 kcal
Energy 71.0000 kJ
Protein 1.0000 g
Total lipid (fat) 0.1700 g
Ash 1.1000 g
Carbohydrate, by difference 3.7000 g
Fiber, total dietary 2.8000 g
Calcium, Ca 19.0000 mg
Iron, Fe 0.4300 mg
Magnesium, Mg 17.0000 mg
Phosphorus, P 31.0000 mg
Potassium, K 296.0000 mg
Sodium, Na 5.0000 mg
Zinc, Zn 0.8000 mg
Copper, Cu 0.0340 mg
Manganese, Mn 0.0890 mg
Selenium, Se 0.2000 µg
Vitamin C, total ascorbic acid 84.0000 mg
Thiamin 0.0400 mg
Riboflavin 0.0400 mg
Niacin 0.4000 mg
Pantothenic acid 0.2120 mg
Vitamin B-6 0.0430 mg
Folate, total 72.0000 µg
Folic acid 0.0000 µg
Folate, food 72.0000 µg
Folate, DFE 72.0000 µg
Vitamin B-12 0.0000 µg
Vitamin A, RAE 24.0000 µg
Retinol 0.0000 µg
Carotene, beta 190.0000 µg
Carotene, alpha 185.0000 µg
Vitamin A, IU 471.0000 IU
Lutein + zeaxanthin 170.0000 µg
Vitamin D (D2 + D3), International Units 0.0000 IU
Vitamin D (D2 + D3) 0.0000 µg
Fatty acids, total trans 0.0000 g
Cholesterol 0.0000 mg

Source: USDA FoodData Central (FDC ID: 168393)

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