Vegetables / Marrow Vegetables
Bitter melon/gourd, wild, fruit, raw
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 29kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
| |||||||
Total Carbs | 5.4 g/ 348g (1%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 44 mg/ 700mg (6%) |
Iron | 0.7 mg/ 12mg (5%) |
Potassium | 267 mg/ 2000mg (13%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Wild bitter melon (bitter gourd), raw. It’s a leafy/vegetable-type fruit used like a veggie in meals—often sliced thin and eaten fresh or lightly prepared.
Why it matters to health
For a 100g serving, it’s low in calories (29 kcal) and has dietary fiber (2.4g) that helps you feel full and supports healthy digestion. It also has very low fat (0.3g) and low sodium (7mg), which is helpful for everyday heart-friendly eating. The natural sugar is relatively low (2.4g), and the fiber can help slow how fast sugar rises after meals. Since it’s raw and naturally bitter, it may be harder on the stomach for some people—start with small portions if you’re not used to it.
Healthier tips
- For daily meals, pair it with lean protein (fish, chicken, tofu) and healthy carbs (brown rice, kamote, or a controlled portion of white rice) to balance your plate.
- For snacks, you can have a small side portion (about 1/2 cup sliced) with a protein-based dip (like yogurt or tofu-based sauce) instead of sugary dressings.
- If eating raw feels too bitter, soak slices in water for a short time, then rinse well.
- Keep cooking methods simple: stir-fry with minimal oil or add to soups/ulam to keep it light.
- Watch portion size if you have a sensitive stomach; try it with your main meal rather than on an empty stomach.
Common Filipino dishes
Pinakbet, Ginanggang (bitter gourd with shrimp or egg), Bitter melon with egg (tortang ampalaya style), Ampalaya salad (raw or lightly dressed), Sinigang 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.
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