Ampalaya Leaves Nutrition | Crisp, Clear Facts

Ampalaya leaves nutrition delivers low calories with standout vitamin K, vitamin C, folate, and potassium in a cooked cup.

Ampalaya Leaf Nutrition Facts: Cooked Vs. Raw

These vine leaves from Momordica charantia bring bold bitterness and a dense micronutrient mix. A cooked cup delivers modest calories with meaningful vitamins and minerals. Heat softens harsh notes while keeping standout nutrients intact. Young tips can be eaten fresh in small amounts; larger, older leaves shine in soups and sautés.

Why People Reach For The Leaves

Home cooks like the leaves for three reasons: flavor balance in rich dishes, a quick way to add greens, and a punch of vitamin K and vitamin C. Folate, potassium, magnesium, and beta-carotene add even more value. The profile lines up with other sturdy greens, yet the taste stays distinct and pleasantly sharp once tempered by heat.

Core Numbers At A Glance (Cooked, No Added Fat)

The figures below use a standard cooked cup (about 123 g). Values come from a public database that compiles analytic and survey data for common foods.

Nutrient	Amount Per Cup	What It Means
Calories	41 kcal	Easy fit for calorie-aware meals.
Protein	4.4 g	More than many leafy greens per cup.
Fiber	2.3 g	Adds fullness and regularity.
Vitamin K	197 mcg	Very high; steady intake matters for anticoagulant dosing.
Vitamin C	67 mg	Helps with iron absorption from plant foods.
Vitamin A (RAE)	146 mcg	Comes from carotenoids in the leaves.
Folate (B9)	107 mcg DFE	Useful for cell growth and repair.
Vitamin B6	0.92 mg	Notable level for a cup of greens.
Magnesium	113 mg	Pairs with potassium for muscle function.
Potassium	728 mg	Balances sodium; supports fluid balance.
Calcium	52 mg	Adds to dairy-free calcium variety.
Iron	1.2 mg	Better absorbed with that vitamin C in the same cup.
Lutein + Zeaxanthin	~3,189 mcg	Pigments linked with eye health.
Vitamin E	1.7 mg	Pairs well with olive oil in the pan.
Sodium	~824 mg	From salted preparation entries; use unsalted water to lower this.

How Cooking Changes The Profile

Blanching or simmering tames bitterness and keeps texture tender. Brief heat keeps vitamin C higher; very long boils lose more. Fat-free methods keep calories minimal. If you sauté, portion the oil so flavor lifts the greens without pushing calories too high.

Benefits You Get From Regular Servings

K And C: The Big Tandem

Leafy dishes built on this plant deliver a rare combo: massive vitamin K with a solid hit of vitamin C in the same bowl. That pairing helps many cooks slot the leaves into stews and legumes where iron absorption matters. A clear data snapshot sits in the MyFoodData leaf entry, which compiles values per cooked cup.

Folate, Potassium, And Magnesium

Folate lands above one-quarter of the daily value per cooked cup, while potassium rises above 700 mg, which helps balance salty meals. Magnesium clears triple-digits as well, handy for muscle and nerve function through a normal day.

Carotenoids For Color And Use

Carotenoids show up in the bright green color and bring vitamin A activity. Lutein and zeaxanthin numbers run high, which is one reason cooks pair the leaves with eggs or tofu to capture fat-soluble pigments in tasty ways.

How To Prepare So The Flavor Sings

Blanch, Then Build

Drop chopped leaves into boiling water for 60–90 seconds, then drain. This quick step knocks back sharpness. After that, fold the greens into mung bean stew, gingered broth, or a garlicky stir-fry.

Use Citrus And Aromatics

Lemon, calamansi, or vinegar trims the bitter edge. Garlic, shallot, and a pinch of chili wake up the bowl. A small swirl of sesame oil at the end adds aroma without heavy calories.

Portions That Work

Start around one cooked cup as a side. For mixed stews, two cups cooked greens across four servings hits flavor and keeps the bowl balanced. Sensitive eaters can blend the leaves with spinach to ease into the taste.

How It Compares With Other Sturdy Greens

Numbers vary by brand and cooking method, yet a few side-by-side marks help with menu swaps. Cooked spinach and cooked kale are the usual stand-ins. For a fair look, the table uses typical 100 g cooked portions from public databases.

Cooked Greens (100 g)	Vitamin C (mg)	Iron (mg)
Ampalaya Leaves	~55–60	~1.0–1.2
Spinach	~9	~3.6
Kale	~21	~1.0

Reading The Comparison

The leaves here bring much more vitamin C than kale or spinach per cooked weight, while spinach leads on iron. That mix explains why cooks pair ampalaya greens with beans or lentils: vitamin C in the pot helps the body absorb the iron in the same meal.

Buying, Storing, And Handling

Pick The Right Bunch

Look for firm, deep green leaves with fresh tendrils. Skip yellowing bunches or limp stems. Young tips taste milder, so they’re easier for first-timers.

Store For Short Windows

Wrap in a barely damp towel, slide into a breathable bag, and chill. Use within three days for peak flavor.

Prep Smart

Rinse well, then strip tough stems on older leaves. Save tender stems; they soften fast and carry the same flavor. If your recipe starts with blanching, salt the water lightly only if you want a seasoned base; unsalted water keeps sodium lower overall.

Common Dishes And Easy Wins

Mung Bean Stew With Greens

A comfort staple: simmer mung beans with onion, garlic, and tomato until soft, then fold in chopped leaves at the end. A squeeze of citrus and a spoon of scallions finish the bowl.

Quick Garlic Sauté

Warm oil in a wide pan, add smashed garlic, tip in the blanched greens, and toss for two minutes. Splash with vinegar. Serve with grilled fish or tofu.

Herbal Leaf Tea

Steep a modest pinch of dried leaf in hot water for a few minutes. The taste is bitter-herbal and pairs well with a slice of lemon. Keep servings small if you’re new to it.

Safety Notes And Sensitivities

These leaves are strong in vitamin K. If you use anticoagulants, keep your intake steady and get personal guidance before big changes. Those on glucose-lowering drugs should do the same. Some sources mention pregnancy cautions for large amounts; stay modest and stick with food-level servings.

Reliable Nutrition Sources You Can Trust

The figures in this guide trace back to public nutrient datasets. For a neutral reference with full breakdowns, see the MyFoodData leaf entry. For broader context on the plant and growing notes, the University of Florida’s extension page on bitter melon offers a clean overview of the vine and edible parts, including the leaves (UF/IFAS extension).

Make It Work In Your Week

One-Pan Plan

Keep a washed bunch in the crisper and aim for two cooked cups across the week. Add a handful to lentils on Monday, slip some into a tofu scramble midweek, then finish the rest in a garlicky side on the weekend.

Pairings That Shine

Citrus brightens. Coconut milk rounds off sharp edges in curries. Ginger and chili bring a lively finish. Eggs, tofu, or a can of chickpeas add protein without crowding the greens.

Quick Recap You Can Act On

Cooked leaves offer lean calories, a standout vitamin K hit, strong vitamin C, and a handy mix of folate, potassium, and magnesium. Brief heat, a splash of acid, and smart pairings turn the bitter edge into a pleasant, savory note. Keep portions steady if you manage anticoagulants or blood sugar with medication, and enjoy the greens in simple meals that you’ll want to make again.