Available year-roundGac Fruit Nutrition Facts, Vitamins and Benefits
Gac Fruit (Momordica cochinchinensis) is included in the Topraktan Bilgiler fruit library. Per 100 g it provides approximately 31 kcal and includes 178 mg vitamin C, 37 µg folate, 228.8 mg potassium. Values can vary with variety, ripeness, growing conditions and preparation.
Gac Fruit benefits and place in a balanced diet
- A 100 g portion provides approximately 31 kcal; portion size and preparation affect total energy intake.
- Its approximately 77 g of water per 100 g contributes to total fluid intake.
- About 178 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
- About 47 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
- About 2.6 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
- Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
- About 50 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
- About 228.8 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
- About 21 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
- About 0.4 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
- No single food prevents or treats disease. The nutritional value of gac fruit depends on portion size, variety, ripeness and the overall eating pattern.
Gac Fruit nutrition facts
The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 30 g reference serving.
| Nutrient | Per 100 g | 30 g serving |
|---|---|---|
| Core values and macronutrients | ||
| Energy | 31 kcal | 9.3 kcal |
| Water | 77 g | 23.1 g |
| Protein | 0.9 g | 0.27 g |
| Total fat | 0.1 g | 0.03 g |
| Saturated fat | 0.081 g | 0.024 g |
| Monounsaturated fat | 0.072 g | 0.022 g |
| Polyunsaturated fat | 0.058 g | 0.017 g |
| Carbohydrate | 6.6 g | 2 g |
| Dietary fiber | 0.8 g | 0.24 g |
| Total sugars | 7.8 g | 2.3 g |
| Starch | 0 g | 0 g |
| Ash | 0.39 g | 0.117 g |
| Cholesterol | 0 mg | 0 mg |
| Minerals | ||
| Calcium | 50 mg | 15 mg |
| Iron | 0.4 mg | 0.12 mg |
| Magnesium | 21 mg | 6.3 mg |
| Phosphorus | 9 mg | 2.7 mg |
| Potassium | 228.8 mg | 68.6 mg |
| Sodium | 8 mg | 2.4 mg |
| Zinc | 0.08 mg | 0.024 mg |
| Copper | 0.045 mg | 0.014 mg |
| Manganese | 0.04 mg | 0.012 mg |
| Selenium | 0.6 µg | 0.18 µg |
| Vitamins and vitamin-like compounds | ||
| Vitamin C | 178 mg | 53.4 mg |
| Vitamin B1 (Thiamin) | 0.11 mg | 0.033 mg |
| Vitamin B2 (Riboflavin) | 0.14 mg | 0.042 mg |
| Vitamin B3 (Niacin) | 0.6 mg | 0.18 mg |
| Vitamin B5 (Pantothenic acid) | 0.191 mg | 0.057 mg |
| Vitamin B6 | 0.038 mg | 0.011 mg |
| Vitamin B9 (Folate) | 37 µg | 11.1 µg |
| Folic acid | 0 µg | 0 µg |
| Food folate | 37 µg | 11.1 µg |
| Folate, DFE | 37 µg DFE | 11.1 µg DFE |
| Choline | 6.1 mg | 1.8 mg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin A | 47 µg RAE | 14.1 µg RAE |
| Retinol | 0 µg | 0 µg |
| Beta-carotene | 17,500 µg | 5,250 µg |
| Alpha-carotene | 2 µg | 0.6 µg |
| Beta-cryptoxanthin | 589 µg | 176.7 µg |
| Lycopene | 154,600 µg | 46,380 µg |
| Lutein + zeaxanthin | 89 µg | 26.7 µg |
| Vitamin E | 0.3 mg | 0.09 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin K | 2.6 µg | 0.78 µg |
| Fatty acids | ||
| Omega-3 | 0.047 g | 0.014 g |
| Omega-6 | 0.011 g | 0.0033 g |
| Types of sugar | ||
| Sucrose | 0 g | 0 g |
| Glucose | 4.1 g | 1.2 g |
| Fructose | 3.7 g | 1.1 g |
| Lactose | 0 g | 0 g |
| Maltose | 0 g | 0 g |
| Galactose | 0 g | 0 g |
| Amino acids | ||
| Tryptophan | 0.008 g | 0.0024 g |
| Threonine | 0.011 g | 0.0033 g |
| Isoleucine | 0.008 g | 0.0024 g |
| Leucine | 0.016 g | 0.0048 g |
| Lysine | 0.025 g | 0.0075 g |
| Methionine | 0.002 g | 0.0006 g |
| Phenylalanine | 0.009 g | 0.0027 g |
| Tyrosine | 0.005 g | 0.0015 g |
| Valine | 0.01 g | 0.003 g |
| Arginine | 0.01 g | 0.003 g |
| Histidine | 0.005 g | 0.0015 g |
| Alanine | 0.014 g | 0.0042 g |
| Aspartic acid | 0.049 g | 0.015 g |
| Glutamic acid | 0.033 g | 0.0099 g |
| Glycine | 0.018 g | 0.0054 g |
| Proline | 0.01 g | 0.003 g |
| Serine | 0.015 g | 0.0045 g |
| Vitamin details | ||
| Vitamin K1 (Phylloquinone) | 2.6 µg | 0.78 µg |
| Beta-tocopherol | 0.02 mg | 0.006 mg |
| Gamma-tocopherol | 0.09 mg | 0.027 mg |
| Delta-tocopherol | 0.01 mg | 0.003 mg |
| Fatty-acid details | ||
| Trans fat | 0 g | 0 g |
| Alpha-linolenic acid (ALA) | 0.047 g | 0.014 g |
| Linoleic acid | 0.011 g | 0.0033 g |
| EPA | 0 g | 0 g |
| DHA | 0 g | 0 g |
How many calories are in Gac Fruit?
100 g (about 3.5 oz) provides approximately 31 kcal. A 30 g reference serving provides approximately 9.3 kcal. Values vary with variety, ripeness and preparation.
How to use Gac Fruit in the kitchen
Gac Fruit can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.
Related fruits
Direct USDA records are used where available; closest-profile entries are explicitly labelled and remain approximate. Blank fields mean that the source did not report a value. General information only; not medical advice. Primary composition reference: USDA FoodData Central.