{"data":{"name":"Bitter melon\/gourd fruit, boiled","slug":"bitter-melongourd-fruit-boiled","scientific_name":"Momordica charantia","alternate_names":["Ampalaya bunga","nilaga\/parya"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled bitter melon (ampalaya) \u2014 a bitter gourd vegetable served as a side dish, usually cooked by boiling until tender.","common_uses_philippines":["Ampalaya with egg","Ginanggang ampalaya","Pinakbet with ampalaya","Ampalaya salad","Bitter melon soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":19,"protein_g":0.4,"fat_g":0.2,"saturated_fat_g":0.02,"carbohydrates_g":3.8,"fiber_g":1.6,"sugars_g":1.5,"sodium_mg":1,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":95,"calcium_mg":33,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.04,"phosphorus_mg":13,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":8,"total_ash_g":0.3,"unsaturated_fat_g":0.13,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.1,"vitamin_c_mg":15,"water_g":95.3},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Bitter melon is low in calories (about 19 kcal per 100 g) and provides dietary fiber (1.6 g) plus some carbohydrates (3.8 g) and sugar (1.5 g). The fiber helps support better digestion and helps you feel full, which can make it easier to balance your meals. It also has very little fat (0.2 g) and low sodium (1.0 mg), making it a good choice for everyday eating. Since it\u2019s a vegetable, it fits well into meals and snacks without adding heavy calories.","healthier_tips":["For a balanced plate, pair it with lean protein (fish, chicken, tofu) and rice or carbs in a reasonable portion.","If the taste is too strong, try boiling until tender and mix with garlic, onion, or a little tomato-based sauce.","Use it as a side (about 1\/2 to 1 cup cooked) alongside your main ulam, especially during your 3 full meals and any snacks.","If you\u2019re watching blood sugar, keep the rest of the meal steady (same rice portion, add more vegetables and protein) so your whole meal stays balanced."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/bitter-melongourd-fruit-boiled?agent=true"}}}