Bitter Gourd · Momordica charantia

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

Nutrition facts per 100 g · edible portion

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Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt Balsam-pear (bitter gourd), leafy tips, raw Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt Balsam-pear (bitter gourd), pods, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

19 kcal Calories

0.8 g Protein

4.3 g Carbs

0.2 g Fat

Excellent nutrient density 57/100

How many beneficial nutrients Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

19 kcal / serving

78% from carbs

Carbs 78%

4.3 g per serving
Fat 7%

0.2 g per serving
Protein 15%

0.8 g per serving

What Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C37% Folate (B9)13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	4.3 g	2%
Dietary Fiber	2.0 g	7%
Total Sugars	2.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	0.0 mg	—
Omega-6 Fatty Acids	78.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	10.0 mg	—
Stearic Acid	4.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	33.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	78.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	0.8 g	2%

Vitamins	Amount	% DV
Vitamin A (RAE)	6.0 mcg	1%
Vitamin C	33.0 mg	37%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	1%
Vitamin K	4.8 mcg	4%
Thiamin (B1)	0.1 mg	4%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	0.3 mg	2%
Vitamin B6	0.0 mg	2%
Folate (B9)	51.0 mcg	13%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%
Choline	10.8 mg	2%

Minerals	Amount	% DV
Calcium	9.0 mg	1%
Iron	0.4 mg	2%
Magnesium	16.0 mg	4%
Phosphorus	36.0 mg	3%
Potassium	319.0 mg	7%
Sodium	6.0 mg	0%
Zinc	0.8 mg	7%
Copper	0.0 mg	4%
Manganese	0.1 mg	4%
Selenium	0.2 mcg	0%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.7 g	—

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

Bitter melon (Momordica charantia), also called bitter gourd, karela, or goya, is a warty, cucumber-shaped tropical vegetable famous for being one of the most bitter foods eaten anywhere, a taste that comes from compounds called momordicin. Pale to dark green and deeply ridged, it is a staple across Indian, Chinese, Southeast Asian, African, and Caribbean kitchens, where the sharp taste is prized rather than avoided.

It is very low in calories, around 20 in a cup, and supplies vitamin C, folate, and fiber, and it has a long traditional use in managing blood sugar, tied to plant compounds like charantin and studied in ongoing diabetes research. The flesh is typically scooped of its seeds and spongy core, sliced, and stir-fried with egg, garlic, and other strong flavors, as in Okinawan goya champuru, simmered into curries and dals, or stuffed and braised.

Salting and blanching the slices, or squeezing them after a salt rub, tames some of the bitterness for those new to it. Choose firm, bright green fruit without soft spots, since yellowing means it is overripe and even more bitter, and store bitter melon in the refrigerator, using it within a few days.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt?

There are 19 calories in 100 g of Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt, or about 24 calories in 1 cup (1/2" pieces) (124 g).

How much protein is in Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt?

Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt contains 0.8 g of protein per 100 g.

How many carbs are in Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt?

Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt has 4.3 g of carbohydrates per 100 g.

How much fat is in Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt?

Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt provides 0.2 g of total fat per 100 g.

What is Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt a good source of?

Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt is an excellent source of Vitamin C (37% DV) and a good source of Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.