Ampalaya (bitter melon) delivers about 16 calories per cup and packs vitamin C, fiber, and folate with a sharp, palate-cleansing bite.
Calories, 100 g
Calories, 1 cup
Calories, stir-fry
Raw & Crisp
- Salt, rinse, and chill
- Mix with tomato and onion
- Finish with lime
Lowest calories
Quick Stir-Fry
- High heat, short time
- Teaspoon of oil
- Garlic and egg
Balanced bite
Stuffed & Steamed
- Lean ground chicken
- Ginger and scallion
- Light broth finish
Comfort style
Bitter Melon Nutritional Profile And Benefits
Known across Asia as karela or paria, this bumpy green fruit sits in the squash family. A cup of sliced raw pieces delivers a tiny calorie load with water, fiber, and standout vitamin C. You also get folate, potassium, and small amounts of magnesium and iron, drawn from lab analyses of raw slices.
That vitamin C supports collagen formation and immunity, and the fiber helps keep meals more filling. Folate assists cell growth. The package adds up to a light, crisp way to build volume into stir-fries, soups, and quick salads without a heavy energy tag.
| Nutrient | Amount | %DV |
|---|---|---|
| Calories | 16 kcal | 1% |
| Carbohydrate | 3.4 g | 1% |
| Dietary Fiber | 2.6 g | 9% |
| Protein | 0.93 g | 2% |
| Total Fat | 0.16 g | 0% |
| Vitamin C | 78.1 mg | 87% |
| Folate | 67 mcg | 17% |
| Vitamin A (RAE) | 22.3 mcg | 2% |
| Potassium | 275.3 mg | 6% |
| Magnesium | 15.8 mg | 4% |
| Iron | 0.4 mg | 2% |
| Sodium | 4.7 mg | 0% |
Those figures align with the detailed raw entry many dietitians use for label-style numbers. You’ll notice the star is vitamin C; gram for gram it’s near citrus territory. When you want to double-check a nutrient such as vitamin C or folate in this fruit, a precise listing like the MyFoodData raw entry saves guesswork.
Calories, Carbs, And Fiber In Common Portions
A small bowl of raw slices lands around 16 calories, with under 4 grams of carbs and just under 1 gram of protein per cup. That makes it a tidy add-in when you want volume without a calorie spike. Choose quick sauté or steaming if you want to keep that number close. Oil-heavy stir-fries move the number higher, while boiling and draining stays low.
Cooked cups vary by method. Boiled and drained portions sit in the low 20s for calories per cup, while pan recipes with oil can edge into the 50s. The swing comes from fat added in the pan, not the fruit itself. Use a non-stick skillet and a teaspoon of oil to keep energy modest; deep-frying will send it up fast.
What Changes When You Cook It
Water-soluble vitamins drop with longer, wetter cooking. Short steaming or a brief, hot toss preserves more than boiling. Heat also tames the bitter edge and softens texture, which can help new eaters get on board.
Quick Tips To Tame The Bitter Edge
- Slice thin, sprinkle salt, rest 10–15 minutes, then rinse.
- Pair with fat and aromatics: garlic, onion, egg, tofu, sesame.
- Stop the heat while it’s still bright green to keep crunch.
This fruit plays well with eggs, tomatoes, ground chicken, or firm tofu. A spoon of miso or black bean sauce rounds out the sharp taste without drowning the pan in oil.
Ampalaya Nutritional Profile For Different Goals
If you’re watching calories, raw bowls and steamed plates are your best bet. If you’re training hard and want a fuller plate, a lean protein stir-fry gives more energy while staying light. Either path keeps the fiber and a steady dose of potassium, and both fit easily into mixed-vegetable meals.
| Method | Calories | What Changes |
|---|---|---|
| Raw, sliced | ~16 kcal | Top vitamin C; crisp bite |
| Boiled, drained | ~24 kcal | Milder taste; some vitamin C loss |
| Stir-fried | ~57 kcal | Oil adds energy; texture turns tender |
Who Should Be Careful
This fruit can nudge blood sugar down. If you take diabetes medication, speak with your clinician before adding concentrated extracts or big daily portions. Clinical summaries describe mixed results in human trials and advise against relying on supplements as a stand-alone therapy. A balanced meal plan stays front and center.
Pregnant and nursing people should avoid extracts and heavy use. Several monographs flag risks, including reports tied to seeds and preparations used as remedies. Children should not eat the seeds. If you use prescriptions that affect glucose, check in with your care team about timing and dose changes.
For an easy-to-scan overview of evidence and cautions, see a hospital-vetted page written for patients: the MSKCC herb overview. It summarizes potential effects, safety notes, and what remains uncertain in plain language.
Smart Ways To Add It To Meals
Quick egg toss: Beat two eggs with a pinch of salt. Sear thin slices in a teaspoon of oil, then pour in eggs and stir just to set. Finish with scallion.
Tofu pairing: Blot firm tofu, cube, and brown. Add sliced fruit, garlic, and a splash of soy. Keep heat high and time short.
Soup route: Stuff rings with lean ground chicken, ginger, and a little rice. Simmer in light broth until just tender.
Salad idea: Salt and rinse thin slices, then toss with tomato, onion, lime, and a dash of fish sauce. Chill before serving.
Buying, Storing, And Prep
Pick firm, bright green pods with a matte shine. Pale or orange skin signals ripeness and a stronger edge. Store whole pieces in the fridge crisper up to four days. Slice lengthwise, scoop the white pith and seeds, then cut into half-moons. If bitterness runs strong, blanch briefly and drain before the pan.
Budget time for prep on busy nights. Pre-slice and salt in the morning, rinse at dinner, and your pan time drops to minutes. Keep a small jar of fried shallots or toasted sesame for a fast finish.
How This Page Was Built
Serving values come from lab-based tables for raw and cooked forms used by dietitians and recipe developers. Cooking guidance reflects research on heat and water effects for vitamin C and other water-soluble nutrients, along with kitchen tests to keep color and snap. When you need specific figures for planning, the detailed raw listing linked above provides a precise breakdown by nutrient, portion size, and %DV.