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Prepared and Processed  / Cooked Meals from Fresh Ingredients

ginisang ampalaya Nutrition Facts

Community Recipe
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
3 Servings Per Container
Serving Size: 192g
Calories 243kcal / 2530kcal (9%)

Macronutrients

Total Fat
17.21 g/ 42g (40%)
Saturated Fat
2.05 g/ 20g (10%)
low
Cholesterol
159.79 mg/ 300mg (53%)
Unsaturated Fat
13.03 g
Trans Fat
0 g
Total Carbohydrates
12.59 g/ 348g (3%)
Dietary Fiber
1.62 g/ 20g (8%)
Sugar
2.9 g/ 63g (4%)
Protein
9.5 g/ 71g (13%)

Vitamins

Vitamin A
90.08 mcg RAE/ 700mcg RAE (12%)
Vitamin C
13.33 mg/ 70mg (19%)
Vitamin D
0 mcg/ 5mcg (0%)
Vitamin E
2.31 mg AT/ 10mg AT (23%)
Vitamin K
9.78 mcg/ 61mcg (16%)
Vitamin B1
0.06 mg/ 1mg (5%)
Vitamin B2
0.17 mg/ 1mg (13%)
Vitamin B3
0.84 mg NE/ 16mg NE (5%)
Vitamin B5
0 mg/ 5mg (0%)
Vitamin B6
0 mg/ 1mg (0%)
Vitamin B9
0.03 mcg DFE/ 400mcg DFE (0.01%)
Vitamin B12
0 mcg/ 2mcg (0%)

Minerals

Calcium
71.5 mg/ 750mg (9%)
Copper
0 mg/ 1mg (0%)
Iron
1.54 mg/ 12mg (12%)
Magnesium
0.28 mg/ 240mg (0.12%)
Manganese
0.02 mg/ 2mg (0.87%)
Phosphorus
120.2 mg/ 700mg (17%)
Potassium
79.52 mg/ 2000mg (3%)
Selenium
0.01 µg/ 38µg (0.03%)
Sodium
478.23 mg/ 1500mg (31%)
Zinc
0.49 mg/ 7mg (7%)
Recipe Source
Added by: juan20
What is this food?
AI-assisted
Ginisang ampalaya is a Filipino sautéed dish made with bitter melon (ampalaya) cooked with aromatics like garlic and onions, and usually seasoned with salt and sometimes a bit of oil.
Why it matters to health
AI-assisted
Ampalaya is a good choice for everyday meals because it adds fiber (about 1.6 g per 192 g serving) which helps you feel full and supports healthy digestion. It’s also low in sugar (about 2.9 g), so it won’t spike your meal’s sweetness. However, this version can be higher in fat and sodium: total fat is about 17.2 g, saturated fat about 2.1 g, and sodium about 478 mg per serving. If you’re watching cholesterol or heart health, the cholesterol listed (about 160 mg) and saturated fat are worth balancing with leaner choices in the rest of your day. Keep it part of a balanced plate—ampalaya brings fiber and flavor, while the oil and salt decide how heavy the dish becomes.
Healthier tips
AI-assisted
  • Use less oil when sautéing (or choose a lighter amount) to reduce total and saturated fat.
  • Go easy on salt/seasoning; add flavor with garlic, onions, pepper, and herbs instead.
  • Pair with a balanced plate: 1/2 plate non-starchy veggies (ampalaya counts), 1/4 protein (fish, chicken, tofu), and 1/4 rice or other carbs.
  • For your daily pattern (3 meals + 1–2 snacks), enjoy ginisang ampalaya as a side or viand most days, but keep the portion steady so sodium and fat don’t add up.
  • If you’re eating it with fatty viands (like pork belly), reduce the amount of oil-heavy dishes that day.
Common Filipino dishes
Ginisang ampalaya, Pinakbet, Ampalaya con Carne, Tortang Talong, Ginataang Kalabasa
Images
Food
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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