Raw ampalaya (bitter melon) is low-calorie, fiber-rich, and packed with vitamin C per modest serving.
Calories
Fiber
Vitamin C
Raw & Crisp
- Thin half-moons
- Salt-rinse, pat dry
- Lime or lemon splash
Strong bite
Fast Stir-Fry
- Hot pan, light oil
- Onion + garlic
- Finish with soy
Snappy
Mellow & Stewed
- Tomato base
- Longer simmer
- Spoon the broth
Tender
What Makes This Vegetable Stand Out
Call it ampalaya, karela, or bitter melon—this squash family fruit earns a spot on the plate for lean energy and a strong micronutrient mix. A modest cup packs a sprinkle of protein, handy fiber, and eye-catching vitamin C with barely any fat.
Raw pods bring a clean 15–20 calories per 100 grams, trace fat, and only a few net carbs. Potassium shows up in helpful amounts, with small but useful contributions of folate, vitamin A carotenoids, and vitamin B6.
Nutrition Facts For Ampalaya With Practical Serving Sizes
Here’s a quick view using common kitchen measures. Figures reflect raw pods; cooking shifts some values with heat and water loss.
| Nutrient | Per 100 g | Per 1 cup (93 g) |
|---|---|---|
| Calories | ~17 kcal | ~16 kcal |
| Protein | ~1.0 g | ~0.93 g |
| Total Carbohydrate | ~3.7 g | ~3.4 g |
| Dietary Fiber | ~2.8 g | ~2.6 g |
| Total Fat | ~0.2 g | ~0.16 g |
| Potassium | ~260–275 mg | ~255–275 mg |
| Vitamin C | ~84 mg | ~78 mg |
| Folate | ~67–80 µg | ~67 µg |
| Vitamin A (RAE) | ~22–30 µg | ~22 µg |
| Sodium | ~5–10 mg | ~5 mg |
Numbers above mirror public datasets and lab compilations. For deeper label-style details, see the USDA data portal’s SR Legacy view for raw pods SR Legacy Foods.
How Portions Translate On The Plate
Most home cooks slice pods into thin half-moons. A loosely packed cup after slicing usually lands near 90–100 grams. That cup delivers about 16 calories, roughly one gram of protein, and around two and a half grams of fiber, with a bright hit of vitamin C.
Heaping cups scale linearly. Two cups bring only ~32 calories and a fuller 5 grams of fiber if you include onion and bell pepper. Salt, oil, and sauces move the needle, so season with a light hand when you want to keep counts lean.
Micronutrients That Matter
Vitamin C For Freshness And Iron Uptake
The standout is vitamin C. A single cup can reach seventy to eighty milligrams, which covers most daily needs for many adults. That acid also helps your body grab more non-heme iron from greens, beans, and tofu when they share the fork. The Office of Dietary Supplements lists daily targets and safe upper limits for this nutrient on its reference page vitamin C fact sheet.
Potassium For Balance
Pods carry mid-range potassium—roughly a quarter of a gram per 100 grams. That helps counter sodium in savory dishes. Anyone with kidney concerns or a prescribed restriction should follow medical guidance on high-potassium produce.
Folate, Provitamin A, And B6
Folate lands in the mid tens of micrograms per cup. You also get carotenoids that convert to a small slice of vitamin A, plus a helpful sprinkle of B6. These add up across a day of produce.
Prep Moves That Tame Bitterness
Bitterness varies by age of the fruit and growing conditions. The fresher the pod and the thinner the slice, the faster you can manage taste while keeping texture.
Salt-Massage, Rinse, Then Cook
Toss slices with salt and rest for ten to fifteen minutes. Rinse, pat dry, and move to the pan. This step softens bite compounds while keeping structure.
Blanch For A Softer Profile
Drop slices into boiling water for a short minute, then shock in ice water. Follow with a quick saute to bring back color and sheen.
Cooking Changes: What Stays, What Shifts
Quick heat preserves crunch and most water-soluble nutrients. Long simmering pulls some vitamin C into cooking liquid. If you stew, keep the sauce on the plate and spoon it up so those nutrients stay in the meal.
| Method | Texture & Flavor | Nutrition Angle |
|---|---|---|
| Raw | Firm, bright, strong bite | Vitamin C at peak; fiber intact |
| Stir-Fry | Snappy with browned edges | Small losses in C; minimal oil keeps calories light |
| Boil/Blanch | Softer, milder taste | Some C lost to water; pair with citrus to offset |
| Stew | Tender, mellow | More loss to broth; sip the sauce to reclaim |
| Deep-Fry | Crisp shell, rich | Oil raises calories fast; treat like a topping |
Serving Ideas That Keep It Light
Breakfast Skillet
Saute thin slices with red onion, chili, and garlic. Fold into eggs or tofu. Finish with a squeeze of calamansi or lemon to brighten and nudge iron absorption.
Quick Lunch Bowl
Layer brown rice, beans, and a warm stir-fry of ampalaya with tomatoes. Crunch from sliced cucumbers rounds the bowl without breaking the calorie budget.
Evening Stir-Fry For A Crowd
Use a large pan so water evaporates fast. Go with lean pork or mushrooms, a splash of soy, and a thin honey glaze. Finish with scallions. Portion with lots of veg to keep net carbs steady.
Buying, Storing, And Food Safety
How To Pick
Choose pods that feel heavy for size with a firm, matte surface. Pale green and tight ridges often signal a gentler bite. Avoid soft spots and orange patches.
How To Store
Refrigerate in a breathable bag for three to five days. Don’t wash until you prep. Cut pieces keep for a day when sealed and chilled.
Safe Prep
Wash under running water and trim the ends. Scoop seeds and pith if you want a milder plate. Dry well before the pan to get good browning.
Who Might Want To Watch Portions
Those with sensitive stomachs can feel the sting of bitter compounds. Start small and pair with fat and acid. People managing potassium, or taking specific meds, should follow care plans set by their clinician.
Why This Veg Plays Well In Meal Plans
Low energy density, fiber, and bright flavor make this fruit a handy anchor for rice plates, lean proteins, and bean dishes. It brings variety to weekly menus and helps fill the plate with produce.
Bottom Line For Home Cooks
If you want a lean addition with real bite, this gourd fits the bill. Keep slices thin, cook fast, and finish with acid. Track oil and salt, and let the vitamin C do double duty with iron-rich sides.