Ampalaya leaves deliver around 30–45 calories per 100 g with standout vitamin C, folate, and carotenoids packed into tender greens.
Raw Cup Calories
Cooked Cup Calories
Stir-Fry Cup Calories
Raw And Rinsed
- Slice thin; salt then rinse.
- Toss with citrus and onion.
- Add tomato for balance.
Crisp & Bitter
Quick-Blanched
- 30–60 sec in boiling water.
- Squeeze gently to reduce bite.
- Toss with soy or fish sauce.
Mild Bite
Garlic Stir-Fry
- Start with aromatics.
- Fold in egg or tofu.
- Finish with rice vinegar.
Weeknight Staple
Ampalaya Leaf Nutrition: Facts And Benefits
These leaves belong to Momordica charantia, the same vine that yields the well-known bitter gourd. Cooks in the Philippines, India, and across Southeast Asia use the shoots and tender tips in sautés, soups, and salads. The greens are light on energy yet dense in protective compounds, which makes them handy for piling volume on the plate without loading extra calories.
Most kitchen measures hover in a friendly range: a raw cup weighs about 30 grams; a cooked cup lands near 90 grams. That means you can add a fistful to a pan for color and texture while staying modest on calories. The standout nutrients are vitamin C, folate, provitamin A carotenoids, potassium, and a good hit of fiber. Research on the plant reports high antioxidant content in the foliage, including phenolics and carotenoids that support the greens’ sharp flavor and deep color (peer-reviewed overviews summarize these compounds across plant parts, including leaves).
Nutrition Snapshot Per 100 Grams (Fresh, Typical Ranges)
| Nutrient | Typical Amount | Context |
|---|---|---|
| Energy | 30–45 kcal | Leafy-green range; varies by moisture. |
| Carbohydrate | 5–8 g | Mostly fiber and natural sugars. |
| Protein | 2–4 g | Comparable to many cooked greens. |
| Total Fat | <1 g | Minimal unless cooked with oil. |
| Fiber | 2–4 g | Helps with fullness and texture. |
| Vitamin C | ~20–60 mg | Heat and age shift this wide band. |
| Folate (DFE) | ~40–110 mcg | Dark greens are steady sources. |
| Vitamin A (RAE) | ~200–700 mcg | From carotenoids in the leaves. |
| Potassium | ~200–400 mg | Similar to many tender greens. |
| Calcium | ~80–160 mg | Plant form varies with soil. |
| Iron | ~1–3 mg | Better absorbed with citrus acids. |
Numbers shift across seasons, farms, and how long the leaves sit before cooking. Reviews of the plant note strong vitamin C in the foliage, reported on a dry-weight basis in lab work; the fresh-weight values sit lower because water dilutes nutrients in raw greens. Label math uses Daily Value to frame these amounts, with %DV based on federal reference values for adults.
Serving Sizes, Prep Moves, And Flavor Balancing
The fresh taste reads bitter with a peppery edge. A quick soak in salted water, followed by a rinse, tames the bite without stripping the leaf. Pairing with tomato, onion, citrus, or a splash of vinegar brightens the plate. Light heat keeps color vivid; long boils mute both color and snap.
Common portions: a side dish runs about one cooked cup; a soup stir-in uses a loose handful per bowl; a mixed sauté with egg or tofu usually lands at two cooked cups for two people. A teaspoon or two of oil per serving is enough to carry aromatics while keeping calories modest.
Vitamins, Minerals, And What The Science Says
Leaf tissues carry antioxidant vitamins and phenolics. Research surveys on the species list notable vitamin C in foliage measured per 100 g dry weight, which supports the idea that even small fresh servings can move the needle on this nutrient once you account for water. One review also lists a caloric value for dried leaf material, reminding readers that water content sets fresh numbers much lower than dry lab values.
The %DV for folate uses dietary folate equivalents, and labels show mcg DFE to reflect absorption differences between food folate and synthetic folic acid. That lets you read ranges in the table with a better sense of what a serving contributes on your plate.
Macro Profile In The Kitchen
On its own, the leaf brings a lean macro profile: low energy, little fat, modest protein, and helpful fiber. The skillet changes that picture. Oil clings to frilly edges and boosts calories; rich add-ins like egg, pork, or tofu shift the plate toward a balanced meal. When you want a lighter dish, steam or blanch, then toss with aromatics and acid. When you want staying power, stir-fry with protein and serve with rice.
How Cooking Changes The Numbers
Heat changes density. Blanching drops bitterness and collapses volume, so a cooked cup weighs more than a raw cup. Some vitamin C is sensitive to heat and air; fast methods keep more. Fat-soluble carotenoids ride along with a little oil, which can improve availability. The trick is finding your balance of taste and nutrition.
Research compendia on leaf vitamin C use dry-weight reporting; fresh kitchen portions will show lower numbers because of moisture. For label reading and menu planning, %DV guidance from federal sources helps compare servings fairly without guessing.
Kitchen Table: Raw Vs. Blanched Vs. Stir-Fried
| Method | What Often Changes | Quick Tip |
|---|---|---|
| Raw, Thin-Sliced | Lowest calories; vitamin C intact; bitterness strongest. | Salt, rinse, and add citrus to smooth edges. |
| Quick-Blanched | Bitterness moderates; some vitamin C loss; texture tender. | 30–60 seconds is enough; squeeze gently. |
| Stir-Fried | Calories rise with oil; carotenoids pair with fat; flavor rounds out. | Measure oil; start with garlic and onion for aroma. |
Buying, Storing, And Food-Safety Basics
Pick bundles that look perky and deep green with no yellowing. Thin stems snap cleanly when fresh. Keep unwashed leaves in a breathable bag in the crisper; use within three days for best bite and color. Rinse well, then dry before cutting to keep the board less slippery and to reduce excess bitterness washing into the pan water.
Some folks use the greens as herbal tea or as part of traditional tonics. For everyday cooking, treat them like other tender leafy vegetables: quick wash, quick heat, and bright seasonings. If you’re new to the taste, mix half-and-half with spinach or water spinach the first time you cook them.
Antinutrients, Allergies, and Sensitivities
Leaves, like many greens, can contain natural compounds—tannins and saponins among them—that contribute to bitter notes. Standard prep steps such as salting, rinsing, and blanching help. Anyone with plant allergies should try a small amount first. If you’re pregnant or managing a medical condition, use culinary portions and check with your clinician if you plan to use concentrated preparations.
Practical Ways To Add More
- With Egg: Soft scramble two eggs with a cooked cup of leaves for a quick meal.
- With Tofu: Crisp tofu cubes, then toss in blanched leaves and a light soy-vinegar glaze.
- In Soup: Drop a handful into chicken or mung-bean soup in the last minute.
- As A Salad: Thin-slice, rinse, then dress with calamansi or lemon, red onion, and tomato.
Label Math, %DV, And Ranges
Every farm and season pulls numbers a little differently. That’s why this guide gives realistic bands instead of a single figure for each nutrient. Food labels use Percent Daily Value to keep comparisons fair across brands and recipes. For folate you’ll see mcg DFE, the unit that reflects how the body handles natural folate from greens compared with folic acid in fortified foods.
Cooking Tips That Keep Nutrition High
- Keep It Fast: Short heat preserves color and more vitamin C.
- Use A Little Oil: A teaspoon per serving helps you absorb carotenoids without overshooting calories.
- Add Acid: Citrus or vinegar brightens flavor and can aid iron uptake from plant foods.
- Pair With Protein: Egg, tofu, shrimp, or lean pork make the plate satisfying.
FAQ-Free Bottom Line For Cooks
These greens are easy to fit into weeknight meals. Use them when you want volume, snap, and a bitter counterpoint to sweet or rich foods. Keep portions generous, oil measured, and seasonings bright. That simple rhythm gives you a lively plate with helpful nutrients and a clean calorie budget.