Raw ampalaya (bitter melon) delivers about 16 calories per 100 grams with standout vitamin C and steady fiber for light, bright meals.
Calories (50 g)
Calories (100 g)
Calories (150 g)
Raw Salad Thin
- Seeded and sliced
- Rinsed after salting
- Hit of citrus
Crisp & Bright
Stir-Fry With Egg
- Garlic and onion base
- Measured oil only
- Scrambled finish
Satisfying
Stuffed & Steamed
- Lean pork or tofu
- Light soy broth
- Gentle heat
Comfort Bowl
What Makes Bitter Melon Nutritious
Call it ampalaya, bitter gourd, or Momordica charantia—this vine fruit is lean on calories and packed with micronutrients. Per 100 grams raw, you’ll usually see about 16 calories, 3–4 grams of carbohydrate, close to 1 gram of protein, and roughly 2–3 grams of fiber. The standout is vitamin C: a modest portion covers a large share of the daily target, with folate, potassium, and beta-carotene along for balance.
That combination—low energy density, water-rich flesh, and gentle fiber—makes it handy for weight-conscious plates. Slice it thin to tame the bite, salt and rinse, then pair with bright acids like calamansi or lime to bring the edges into check.
Ampalaya Nutrition Table For Quick Comparison
Here’s a broad, at-a-glance view using common reference portions. Values are rounded and vary by variety, season, and cooking method.
| Nutrient | Per 100 g (raw) | Per 1 cup cooked* |
|---|---|---|
| Calories | ~16 kcal | ~24 kcal |
| Carbohydrate | ~3.4 g | ~5.4 g |
| Fiber | ~2.6 g | ~2.5 g |
| Protein | ~0.9 g | ~1.0 g |
| Fat | ~0.16 g | ~0.22 g |
| Potassium | ~275 mg | ~402 mg |
| Folate | ~67 µg | ~64 µg |
| Vitamin C | ~78 mg | ~42 mg |
| Vitamin A (RAE) | ~22 µg | ~22 µg |
*Cooked values reflect boiled, drained slices without added oil or salt; nutrient retention varies with time and temperature.
Bitter Melon Benefits In Everyday Meals
Start with the basics: it’s a water-heavy vegetable that keeps the plate light while adding bite. The vitamin C content supports collagen formation and iron absorption, while folate supports cell growth. Potassium adds balance in sodium-lean dishes. Those features make it a handy add-in for stir-fries, egg scrambles, miso-style soups, and sautéed onions with tofu or lean pork.
Many cooks also reach for this fruit because of a traditional link with blood sugar control. Modern human data is mixed. Enjoy it as food in a varied pattern and treat capsules or teas cautiously unless a clinician is on board.
Evidence Snapshot: What Research Actually Shows
Lab and animal studies point in different directions: compounds such as charantin and polypeptide-p may act on glucose pathways. Human trials often use small samples, short timelines, and varied preparations. A respected Cochrane review concluded current evidence doesn’t support bitter melon products as a stand-alone treatment for type 2 diabetes. Think of the vegetable as part of balanced eating, not a replacement for prescribed care.
Picking, Prepping, And Taming The Bite
Choose The Right Fruit
Look for firm, glossy pods with a fresh stem. Pale green Chinese types are longer with shallow ridges; Indian types are shorter with deeper corrugations. Younger pods taste gentler and cook faster.
Prep Moves That Help
Halve lengthwise and scoop the spongy pith and seeds. Slice thin for quick sautéing, or cut in half-moons for soups. To dial down the bite, toss the slices with a pinch of salt, rest ten minutes, then rinse and pat dry. A brief blanch also softens sharp edges.
Flavor Partners That Work
Acid and aromatics are your friends: tomatoes, onion, garlic, ginger, black bean sauce, chilies, sesame oil, or a splash of soy. Eggs smooth the texture; ground pork or firm tofu add staying power without burying the vegetable.
How Cooking Changes The Numbers
Heat softens cell walls and can leach water-soluble nutrients. Vitamin C drops faster than minerals, while fiber holds fairly steady. Oil clings quickly, so a generous pour moves the calorie needle. Boiling and draining keeps it lean; stir-fries bring big flavor but more energy.
| Method | What Shifts | Tip |
|---|---|---|
| Boil/Steam | Vitamin C declines; minerals steadier | Short time, covered lid |
| Sauté | Calories rise with oil uptake | Measure oil; use nonstick |
| Stuff/Simmer | Texture turns silky and mild | Pick lean fillings |
Portions, Calories, And Easy Swaps
For daily planning, sliced cups are the simplest unit. One cup raw sits near 20 calories; one cup boiled lands near the mid-20s. Watching energy intake? Trade part of a stir-fry’s starch for extra bitter gourd and crunchy greens. The plate stays full, the count stays modest.
Simple Ways To Add It
- Stir-fry with onion, garlic, egg, and a splash of soy.
- Add to brothy soups with tomato and ginger.
- Quick-pickle thin half-moons with rice vinegar and chilies.
- Stuff with minced pork or tofu and simmer in light sauce.
Who Should Be Cautious
People using insulin or oral hypoglycemics should talk with a clinician before trying concentrated extracts or strong teas; some reports describe blood sugar dipping too far. Pregnant individuals should avoid medicinal doses and the red arils around mature seeds. In regular dishes, standard portions are the safe default.
Frequently Misunderstood Points
Is It Low Carb?
It’s low in digestible carbohydrate per typical serving, with helpful fiber. That makes it easy to fit into lower-carb plates without heavy math.
Does The Bitterness Mean More Nutrition?
Bitterness comes from bioactive compounds, not a universal “more is better” rule. Choose fruit that tastes pleasant to you and cook it well—consistency beats extremes.
Can You Juice It?
You can, but the flavor is assertive and fiber goes missing. If you try it, keep portions small and pair with water and lemon; drink with a meal.
Storage, Food Safety, And Budget Tips
Store whole pods unwashed in a breathable bag in the crisper for three to five days. Prepped slices keep a day or two. Blanch and freeze for longer storage; the texture softens but works in soups and stews.
Shop where turnover is brisk. In peak season, buy in bulk and split with a neighbor. The vegetable is forgiving in rustic dishes, so perfect symmetry isn’t required.
Bottom Line For Daily Cooking
Lean calories, standout vitamin C, and steady fiber make this fruit an easy add to weekday meals. Treat it as food, not a cure-all. Keep portions generous on the plate and modest in supplements, and lean on smart prep for a balanced, tasty result. For detailed raw and cooked numbers, see the MyFoodData tables.