Ampalaya gives low calories, high vitamin C, fiber, and potassium for immune support, steady meals, and everyday wellness.
Per 1/2 Cup
Per 1 Cup
Per 100 g
Raw Salad/Side
- Thin-slice, salt, rinse.
- Flash-blanch 60 seconds.
- Toss with citrus and onion.
Fresh
Quick Stir-Fry
- High heat, 2–4 minutes.
- Pair with egg or tofu.
- Add soy near the end.
Cooked
Tea/Infusion
- Steep slices 5–7 minutes.
- Bitter; add ginger.
- Not a cure-all.
Brewed
What Makes This Bitter Fruit So Handy?
Call it ampalaya, bitter gourd, or bitter melon. It’s a water-rich vegetable with a firm crunch, a sharp bite, and a stack of nutrients. In 1 cup of raw pieces you get about 78 mg of vitamin C, fiber that helps you feel satisfied, and a good hit of potassium. That bundle fits into many eating styles and keeps meals light.
Flavor can be strong. Simple prep goes a long way: slice thin, salt, rinse, then cook quickly. Quick heat tamps down the bite and keeps texture.
Early Snapshot: Core Nutrients Per 100 Grams
| Nutrient | Amount | Why It Matters |
|---|---|---|
| Calories | 17–30 kcal | Easy fit for weight-aware plates. |
| Vitamin C | 84–88 mg | Supports collagen and immune defenses. |
| Fiber | ~2.6 g (per cup) | Helps fullness and gut rhythm. |
| Potassium | ~275–608 mg | Balances sodium and fluid. |
| Folate | ~67–128 μg | Backs DNA synthesis. |
| Vitamin B6 | ~0.04–0.8 mg | Works in energy metabolism. |
| Magnesium | ~16–85 mg | Supports muscle and nerve action. |
| Sodium | ~5–11 mg | Low by nature. |
Ampalaya Nutrition Benefits For Everyday Cooking
The standout is vitamin C. A cup can land near a full day’s worth for many adults, which backs collagen building and iron uptake from plant foods. That’s handy if you eat beans or leafy greens often.
Next comes fiber. Even modest servings add texture and bulk, which slows the pace of a meal. That gentle pace can steady appetite between meals.
Potassium adds balance. Meals that favor potassium over sodium can support fluid balance. Thin-sliced ampalaya blends well with tomatoes, onions, and tofu, weaving that balance into simple dishes.
Protein isn’t high, but pairing with egg or tofu turns a side into a meal. A quick scramble with garlic is a weeknight staple in many homes.
Does It Help With Blood Sugar?
Short answer: the vegetable fits into glucose-friendly plates, while supplement claims are mixed. Human studies on extracts show small drops in fasting glucose or A1C in some trials, and little change in others. Preparation, dose, and product quality vary, so results aren’t uniform. Keep the spotlight on balanced meals and portion sense first.
What The Science Says So Far
Reviews and trials point to modest effects from standardized extracts in adults with raised glucose. Some meta-analyses report improvements in fasting glucose and lipids, while the overall certainty stays low. Whole-food use as part of a vegetable-rich day remains a steady plan.
How To Prep For Best Taste And Texture
Salting And Rinsing
Slice thin, toss with salt, rest 10–15 minutes, then rinse and squeeze gently. This step dials down the bite without losing crunch.
Quick Heat
Stir-fry over high heat for 2–4 minutes. Add aromatics early, then the vegetable, then a splash of soy near the end. Quick cooking helps retain vitamin C compared with long simmering.
Pairing Ideas
- With scrambled egg and scallions over rice.
- With tofu, garlic, and a hint of black bean sauce.
- With tomatoes and onions in a fast skillet toss.
Portions, Calories, And Macros
A half cup of raw pieces sits near 39 mg of vitamin C with about 8 calories. A cup reaches around 16 calories and 78 mg of vitamin C. Carbs are low, fiber makes up a fair slice, and fat is negligible. That profile suits many calorie budgets.
Smart Swaps
Use thin-sliced ampalaya anywhere you’d add bell peppers when you want more bite and less sugar. If you’re easing in, mix half and half.
Who Might Need Extra Care
Plant extracts can interact with glucose-lowering meds. If you use supplements, check with your clinician and start small. Seeds and rinds are bitter; cook them well or skip them if the taste lingers. Folks with kidney issues should watch potassium across the day, not just in one food.
Simple Cooking Methods Compared
| Method | What It Preserves | Handy Tips |
|---|---|---|
| Raw, Thin-Sliced | Water content and crunch | Salt and rinse to mellow flavor. |
| Stir-Fry, 2–4 Min | More vitamin C than long simmering | High heat, don’t crowd the pan. |
| Quick Steam | Color and bite | Stop when just tender. |
Shopping, Storage, And Prep Notes
Buying
Look for firm, bright pods without soft spots. Young fruits taste milder. Deep ridges are normal; color ranges from light to deep green.
Storing
Keep dry in the crisper. Use within three to four days for peak snap. Don’t pre-slice far ahead; vitamin C drops during storage.
Prep Flow
Wash, split, scrape seeds if you like, slice thin. If you’re after milder flavor, soak in cold water for a few minutes before cooking.
Where This Vegetable Fits In A Day
Add it to breakfast scrambles, lunch stir-fries, or dinner soups. Rotate with squash, eggplant, and green beans to keep variety high. If you track micronutrients, note the vitamin C count and how often you meet your daily target.
Trusted Sources Behind The Numbers
For label-style data on this vegetable, see the MyFoodData page, which compiles values from USDA. For daily value context and cooking losses, the NIH vitamin C sheet explains intake targets and retention tips.
Practical Meal Ideas With A Bitter Bite
Egg And Ampalaya Scramble
Salt, rinse, pat dry. Sauté garlic, add slices, then beaten eggs. Finish with scallions and a pinch of pepper.
Tofu And Tomato Skillet
Brown tofu cubes, pull to the edges, then cook ampalaya and tomatoes in the center. Toss all, splash with soy and lemon.
Chilled Salad Bowl
Blanch slices 60 seconds, chill fast, then toss with cucumbers, onion, lime, and a drizzle of sesame oil.
Bottom Line For Home Cooks
Use this vegetable to add crunch, vitamin C, and a clean calorie profile to quick meals. Keep portions flexible, pair with protein, and rely on fast heat to keep color and snap. With a little prep, the sharp taste turns into a welcome counterpoint on the plate.