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Vegetables  / Marrow Vegetables

Bitter melon/gourd lvs, boiled Nutrition Facts

Ampalaya dahon, nilaga/bulung parya
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 50kcal / 2530kcal (1%)

Macronutrients

Total Fat
0.6 g/ 42g (1%)
low
Saturated Fat
0.1 g/ 20g (0.5%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.27 g
Total Carbohydrates
9 g/ 348g (2%)
Dietary Fiber
2.1 g/ 20g (10%)
Sugar
1.1 g/ 63g (1%)
Protein
2.2 g/ 71g (3%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
14 mg/ 70mg (20%)
source
Vitamin B1
0.03 mg/ 1mg (2%)
Vitamin B2
0.11 mg/ 1mg (8%)
Vitamin B3
0.6 mg NE/ 16mg NE (3%)

Minerals

Calcium
74 mg/ 750mg (9%)
Iron
0.3 mg/ 12mg (2%)
Phosphorus
25 mg/ 700mg (3%)
Sodium
14 mg/ 1500mg (0.93%)
very low
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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
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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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