Prepared and Processed / Cooked Meals from Fresh Ingredients
ginisang ampalaya
Community Recipe
Macronutrients
Nutrition Facts
| 3 Servings Per Container | |
| Serving Size: 192g |
| Calories | 243kcal / 2530kcal (9%) |
Macronutrients
Protein | 9.5 g/ 71g (13%) | ||||||||
Total Fat | 17.21 g/ 42g (40%) | ||||||||
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Total Carbs | 12.59 g/ 348g (3%) | ||||||||
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Vitamins
Vit A | 4.5 mcg RAE/ 700mcg RAE (0.64%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 0.84 mg NE/ 16mg NE (5%) |
Vit C | 13.33 mg/ 70mg (19%) |
Vit B6 | 0 mg/ 1mg (0%) |
Vit B9 | 0.03 mcg DFE/ 400mcg DFE (0.01%) |
Vit B12 | 0 mcg/ 2mcg (0%) |
Vit E | 2.31 mg AT/ 10mg AT (23%) |
Vit B | 0 mcg/ 5mcg (0%) |
Vit K | 9.78 mcg/ 61mcg (16%) |
Vitamin B5 | 0 mg/ 5mg (0%) |
Minerals
Calcium | 71.5 mg/ 750mg (9%) |
Phosphorus | 120.2 mg/ 700mg (17%) |
Iron | 1.54 mg/ 12mg (12%) |
Sodium | 478.23 mg/ 1500mg (31%) |
Copper | 0 mg/ 1mg (0%) |
Magnesium | 0.28 mg/ 240mg (0.12%) |
Potassium | 79.52 mg/ 2000mg (3%) |
Selenium | 0.01 µg/ 38µg (0.03%) |
Zinc | 0.49 mg/ 7mg (7%) |
Manganese | 0.02 mg/ 2mg (0.87%) |
Recipe Ingredients
| Bitter melon/gourd fruit, boiled (180g) veg |
| Canola oil (40g) fat |
| Salt, table, iodized (3g) seasoning |
| Spices, pepper, black (0g) flavor |
| Shrimp, banana prawn, boiled (100g) protein |
| Egg, chicken, whole (112g) protein |
| Tomato, boiled (55g) veg |
| Onion, Bombay bulb (67g) flavor |
| Garlic bulb (20g) flavor |
What is this food?
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
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
- 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
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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