Vegetables / Marrow Vegetables
Bitter melon/gourd lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 42% |
| Calories | 34kcal / 2530kcal (1%) low |
Macronutrients
Protein | 4.2 g/ 71g (5%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
| |||||||
Total Carbs | 3 g/ 348g (0.86%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 287 mg/ 750mg (38%) high |
Phosphorus | 46 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Potassium | 449 mg/ 2000mg (22%) source |
Sodium | 9 mg/ 1500mg (0.6%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Bitter melon (ampalaya) leaves/gourd leaves—leafy greens with a slightly bitter taste, usually cooked like other vegetables.
Why it matters to health
At about 34 kcal per 100 g, bitter melon leaves are a light, fiber-rich vegetable (3.5 g fiber) with 0 g sugar and very low sodium (9 mg). The fiber helps you feel full and supports regular digestion, which is helpful when you’re having 3 meals plus 1–2 snacks a day. They also have minimal fat (0.6 g) and no cholesterol, making them a good choice to balance heavier dishes. Since they’re naturally bitter, pairing them with the right cooking style and portion can make them easier to enjoy.
Healthier tips
- Use it as your side vegetable for lunch or dinner (aim for about 1–2 cups cooked depending on your appetite).
- Cook with less oil: light sauté, ginisa with minimal oil, or stew with broth.
- To reduce bitterness, you can blanch quickly or combine with milder veggies (e.g., sayote, pechay).
- Pair with a balanced plate: rice (proper portion) + protein (fish, chicken, tofu) + ampalaya leaves.
- If you’re sensitive to bitterness, start with smaller servings and increase gradually.
Common Filipino dishes
Ginataang ampalaya leaves, Am palaya leaves with garlic and bagoong, Ampalaya leaves stir-fry (ginisa), Nilagang gulay with ampalaya leaves, Tortang gulay with mixed leafy greens
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