Vegetables / Marrow Vegetables
Bitter melon/gourd lvs, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 50kcal / 2530kcal (1%) |
Macronutrients
Protein | 2.2 g/ 71g (3%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
| |||||||
Total Carbs | 9 g/ 348g (2%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 74 mg/ 750mg (9%) |
Phosphorus | 25 mg/ 700mg (3%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 14 mg/ 1500mg (0.93%) very low |
What is this food?
Boiled bitter melon (ampalaya) leaves/gourd leaves. This is a leafy vegetable dish cooked in water, usually served as a side with rice and viand.
Why it matters to health
Bitter melon leaves are a low-calorie vegetable (about 50 kcal per 100 g) and provide dietary fiber (about 2.1 g) to help you feel full and support regular digestion. They also have very little fat and low sodium (about 14 mg), which makes them a good everyday choice for building balanced meals. Carbs are present (about 9 g), but the fiber helps balance how these carbs affect your meal overall.
Healthier tips
- Serve 1–2 cups as a side with your 3 full meals, especially with rice-heavy meals.
- Keep the cooking simple: boil or lightly sauté with less oil; avoid too much salty seasoning.
- If you’re watching sugar or carbs, pair this veggie with lean protein (fish, chicken, tofu) and add rice in a reasonable portion.
- For better taste, you can mix it with other veggies or add a small amount of garlic/onion and a squeeze of calamansi (less salt).
Common Filipino dishes
Pinakbet, Ginisang ampalaya (with leaves or bitter melon), Ampalaya with egg, Chopsuey with bitter melon leaves, Vegetable soup with bitter melon leaves
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