Vegetables / Marrow Vegetables
Bitter melon/gourd fruit, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 19kcal / 2530kcal (0.75%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
| |||||||
Total Carbs | 3.8 g/ 348g (1%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 15 mg/ 70mg (21%) source |
Minerals
Calcium | 33 mg/ 750mg (4%) |
Phosphorus | 13 mg/ 700mg (1%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Boiled bitter melon (ampalaya) — a bitter gourd vegetable served as a side dish, usually cooked by boiling until tender.
Why it matters to health
Bitter melon is low in calories (about 19 kcal per 100 g) and provides dietary fiber (1.6 g) plus some carbohydrates (3.8 g) and sugar (1.5 g). The fiber helps support better digestion and helps you feel full, which can make it easier to balance your meals. It also has very little fat (0.2 g) and low sodium (1.0 mg), making it a good choice for everyday eating. Since it’s a vegetable, it fits well into meals and snacks without adding heavy calories.
Healthier tips
- For a balanced plate, pair it with lean protein (fish, chicken, tofu) and rice or carbs in a reasonable portion.
- If the taste is too strong, try boiling until tender and mix with garlic, onion, or a little tomato-based sauce.
- Use it as a side (about 1/2 to 1 cup cooked) alongside your main ulam, especially during your 3 full meals and any snacks.
- If you’re watching blood sugar, keep the rest of the meal steady (same rice portion, add more vegetables and protein) so your whole meal stays balanced.
Common Filipino dishes
Ampalaya with egg, Ginanggang ampalaya, Pinakbet with ampalaya, Ampalaya salad, Bitter melon soup
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon