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Vegetables  / Marrow Vegetables

Bitter melon/gourd fruit, boiled Nutrition Facts

Ampalaya bunga, nilaga/parya
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 19kcal / 2530kcal (0.75%)
low

Macronutrients

Total Fat
0.2 g/ 42g (0.48%)
low
Saturated Fat
0.02 g/ 20g (0.1%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.13 g
Total Carbohydrates
3.8 g/ 348g (1%)
Dietary Fiber
1.6 g/ 20g (8%)
Sugar
1.5 g/ 63g (2%)
Protein
0.4 g/ 71g (0.56%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
15 mg/ 70mg (21%)
source
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.01 mg/ 1mg (0.77%)
Vitamin B3
0.1 mg NE/ 16mg NE (0.63%)

Minerals

Calcium
33 mg/ 750mg (4%)
Iron
0.3 mg/ 12mg (2%)
Phosphorus
13 mg/ 700mg (1%)
Sodium
1 mg/ 1500mg (0.07%)
free
What is this food?
AI-assisted
Boiled bitter melon (ampalaya) — a bitter gourd vegetable served as a side dish, usually cooked by boiling until tender.
Why it matters to health
AI-assisted
Bitter melon is low in calories (about 19 kcal per 100 g) and provides dietary fiber (1.6 g) plus some carbohydrates (3.8 g) and sugar (1.5 g). The fiber helps support better digestion and helps you feel full, which can make it easier to balance your meals. It also has very little fat (0.2 g) and low sodium (1.0 mg), making it a good choice for everyday eating. Since it’s a vegetable, it fits well into meals and snacks without adding heavy calories.
Healthier tips
AI-assisted
  • For a balanced plate, pair it with lean protein (fish, chicken, tofu) and rice or carbs in a reasonable portion.
  • If the taste is too strong, try boiling until tender and mix with garlic, onion, or a little tomato-based sauce.
  • Use it as a side (about 1/2 to 1 cup cooked) alongside your main ulam, especially during your 3 full meals and any snacks.
  • If you’re watching blood sugar, keep the rest of the meal steady (same rice portion, add more vegetables and protein) so your whole meal stays balanced.
Common Filipino dishes
Ampalaya with egg, Ginanggang ampalaya, Pinakbet with ampalaya, Ampalaya salad, Bitter melon soup
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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