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Balsam-pear (bitter gourd), pods, raw - nutritional information
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Balsam-pear (bitter gourd), pods, raw

🔥 17 Calories
💪 1g Protein
⚡ 3.7g Carbohydrates
🥑 0.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Balsam-pear (bitter gourd), pods, raw
Energy density
Light
17 kcal per 100g
Macro energy profile
Carb-led
19% Protein · 72% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 0.6
Notable signals
Very high in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

17
kcal/100g
Protein
1g
Carbohydrates
3.7g
Fat
0.2g
Glycemic Index:
15

About Balsam-pear (bitter gourd), pods, raw

Balsam-pear, commonly known as bitter gourd, is a tropical vine belonging to the Cucurbitaceae family, native to South Asia but now widely cultivated in various regions around the world. This unique vegetable is recognized for its distinctive bitter flavor and is often used in culinary practices across Asian cultures. The pods of the balsam-pear plant are typically harvested while still green and immature, which provides the most favorable taste and nutritional value.

Balsam-pear is low in calories, containing only 17 calories per 100 grams, making it an excellent choice for those looking to maintain a healthy weight. It is low in fat and rich in dietary fiber, which aids digestion and promotes satiety. Additionally, it contains essential vitamins and minerals, including Vitamin C, Vitamin A, and potassium, contributing to its status as a superfood. Balsam-pear is often used in stir-fries, soups, and juices, providing not only a unique flavor but also numerous health benefits.

Health Benefits

Helps regulate blood sugar levels, beneficial for diabetics.
Rich in antioxidants, which combat oxidative stress.
Supports liver health and detoxification processes.
Aids in weight loss due to its low-calorie and high-fiber content.
Enhances digestion and gut health through its fiber content.
Boosts immune function with its high Vitamin C content.
May lower cholesterol levels and improve heart health.
Promotes healthy skin and reduces signs of aging.
Has anti-inflammatory properties that can alleviate pain.
Supports eye health with its Vitamin A content.

Recommended Food Pairings

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Balsam-pear and tofu stir-fry: The bitterness of the gourd complements the soft texture of tofu, creating a balanced dish.
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Balsam-pear with coconut milk: The creaminess of coconut milk helps to mellow the bitterness, offering a unique flavor profile.
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Balsam-pear and eggs: Scrambled eggs with chopped balsam-pear make for a nutritious breakfast filled with protein and fiber.
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Balsam-pear salad: Combine with tomatoes and onions for a refreshing salad that balances flavors and textures.
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Balsam-pear juice: Blend with fruits like apple or pineapple to mask bitterness and create a healthful beverage.

How to Consume

Serving size
100g, or approximately 1 medium pod
Frequency
2-3 times per week
  • •Slice raw balsam-pear for salads or as a garnish.
  • •Cook in stir-fries to reduce bitterness and enhance flavors.
  • •Juice with sweet fruits for a nutritious drink.
  • •Stuff with spiced mixtures for a hearty dish.
  • •Pickle to preserve for later use and add to meals.

Selection & Storage

How to choose:

  • ✓Select pods that are firm, bright green, and free of blemishes.
  • ✓Choose smaller pods for a milder flavor and better texture.
  • ✓Avoid overripe pods that are turning yellow or have dark spots.
  • ✓Check for freshness by feeling the weight; heavier pods are fresher.
Storage
Store in a cool, dry place or in the refrigerator at low humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with certain gastrointestinal disorders should consult a doctor.
  • ⚠️Pregnant women should avoid excessive consumption as it may lead to complications.
  • ⚠️People on blood sugar medications should monitor their levels closely.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Cooking may reduce some nutritional benefits, but it can also lessen bitterness.

Frequently Asked Questions

How many calories does Balsam-pear (bitter gourd), pods, raw have?

Balsam-pear (bitter gourd), pods, raw contains approximately 17 calories per 100 grams, making it a low-calorie vegetable option.

Is Balsam-pear (bitter gourd), pods, raw healthy?

Yes, balsam-pear is considered very healthy due to its low-calorie content, high fiber, and rich vitamin and mineral profile, making it beneficial for weight management and overall health.

How should Balsam-pear (bitter gourd), pods, raw be stored?

Store balsam-pear in a cool, dry place or in the refrigerator. It is best consumed fresh but can last 5-7 days refrigerated and up to 3 months when frozen.

What are the benefits of eating Balsam-pear (bitter gourd), pods, raw?

Eating balsam-pear can help regulate blood sugar levels, improve digestion, and provide essential nutrients like vitamins C and A, supporting overall health.

How much Balsam-pear (bitter gourd), pods, raw can I eat per day?

A recommended serving size is about 100 grams, which can be consumed 2-3 times a week, depending on individual dietary needs.

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