Vegetables / Marrow Vegetables
Bitter melon/gourd fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 78% |
| Calories | 23kcal / 2530kcal (0.91%) low |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 4.2 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 22 mg/ 750mg (2%) |
Phosphorus | 36 mg/ 700mg (5%) |
Iron | 0.4 mg/ 12mg (3%) |
Potassium | 438 mg/ 2000mg (21%) source |
Sodium | 15 mg/ 1500mg (1%) very low |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Bitter melon (ampalaya) is a leafy gourd vegetable with a distinct bitter taste. It’s commonly eaten as a stir-fry or in soups, usually sliced thin and cooked with garlic, onions, eggs, or meat.
Why it matters to health
Bitter melon is a low-calorie vegetable (about 23 kcal per 100 g) and helps you feel full because it has dietary fiber (1.3 g) and some natural carbs (4.2 g) with relatively low sugar (0.8 g). It also has very little fat (0.2 g) and low sodium (15 mg), which makes it a good choice for everyday meals. The fiber supports healthy digestion and can help balance your meals when you’re eating 3 full meals plus 1–2 snacks a day.
Healthier tips
- For a balanced plate, pair ampalaya with lean protein (fish, chicken, tofu) and healthy carbs (small serving of rice or sweet potato).
- To reduce bitterness, soak sliced ampalaya in water for 10–15 minutes, then drain before cooking.
- Go easy on added sugar and salty sauces; use garlic, onion, and herbs for flavor.
- Portion guide: aim for about 1–2 cups cooked per meal as your vegetable side, depending on your appetite and the rest of your plate.
Common Filipino dishes
Ginataang ampalaya, Ampalaya with egg (ginisang ampalaya at itlog), Ampalaya con carne, Pinakbet with ampalaya, Dinengdeng with ampalaya
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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