Vegetables / Marrow Vegetables
Bitter melon/gourd lvs Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 42% | |
| Calories | 34kcal / 2530kcal (1%) low |
Macronutrients
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbohydrates | 3 g/ 348g (0.86%) | ||||||
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Protein | 4.2 g/ 71g (5%) | ||||||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 2 mg/ 70mg (2%) |
Vitamin B1 | 0.07 mg/ 1mg (5%) |
Vitamin B2 | 0.22 mg/ 1mg (16%) source |
Vitamin B3 | 0.9 mg NE/ 16mg NE (5%) |
Minerals
Calcium | 287 mg/ 750mg (38%) high |
Iron | 0.8 mg/ 12mg (6%) |
Phosphorus | 46 mg/ 700mg (6%) |
Potassium | 449 mg/ 2000mg (22%) source |
Sodium | 9 mg/ 1500mg (0.6%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted Bitter melon (ampalaya) leaves/gourd leaves—leafy greens with a slightly bitter taste, usually cooked like other vegetables.
Why it matters to health
AI-assisted At about 34 kcal per 100 g, bitter melon leaves are a light, fiber-rich vegetable (3.5 g fiber) with 0 g sugar and very low sodium (9 mg). The fiber helps you feel full and supports regular digestion, which is helpful when you’re having 3 meals plus 1–2 snacks a day. They also have minimal fat (0.6 g) and no cholesterol, making them a good choice to balance heavier dishes. Since they’re naturally bitter, pairing them with the right cooking style and portion can make them easier to enjoy.
Healthier tips
AI-assisted - Use it as your side vegetable for lunch or dinner (aim for about 1–2 cups cooked depending on your appetite).
- Cook with less oil: light sauté, ginisa with minimal oil, or stew with broth.
- To reduce bitterness, you can blanch quickly or combine with milder veggies (e.g., sayote, pechay).
- Pair with a balanced plate: rice (proper portion) + protein (fish, chicken, tofu) + ampalaya leaves.
- If you’re sensitive to bitterness, start with smaller servings and increase gradually.
Common Filipino dishes
Ginataang ampalaya leaves, Am palaya leaves with garlic and bagoong, Ampalaya leaves stir-fry (ginisa), Nilagang gulay with ampalaya leaves, Tortang gulay with mixed leafy greens
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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