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

Plant foods · Vegetables · All vegetables

g
Macronutrients 72 / 100 How is this scored?

Composition

Energy

Protein 0.8 g · 3 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 4.3 g · 17 kcal/100g
Fiber 2.0 g
Water 94 g
Total energy 19 kcal

Energy is predominantly from carbs (78%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.08g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Protein quality —

Protein content too low to score quality (<1 g/100 g)

Micronutrients 26 / 100 How is this scored?

Vitamins

Vitamin A 6 µg
Vitamin C 33.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 5 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.04 mg
Folate (B9) 51 µg
Vitamin B12 0.00 µg

Minerals

Calcium 9 mg
Iron 0.4 mg
Magnesium 16 mg
Phosphorus 36 mg
Potassium 319 mg
Sodium 6 mg
Zinc 0.8 mg
Copper 0.03 mg
Manganese 0.09 mg
Selenium 0.2 µg

Notable source of Vitamin C (41% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.