{"data":{"name":"Bitter melon\/gourd fruit","slug":"bitter-melongourd-fruit","scientific_name":"Momordica charantia","alternate_names":["Ampalaya bunga\/parya"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Bitter melon (ampalaya) is a leafy gourd vegetable with a distinct bitter taste. It\u2019s commonly eaten as a stir-fry or in soups, usually sliced thin and cooked with garlic, onions, eggs, or meat.","common_uses_philippines":["Ginataang ampalaya","Ampalaya with egg (ginisang ampalaya at itlog)","Ampalaya con carne","Pinakbet with ampalaya","Dinengdeng with ampalaya"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":78},"nutrition_per_100g":{"calories_kcal":23,"protein_g":1,"fat_g":0.2,"saturated_fat_g":0.02,"carbohydrates_g":4.2,"fiber_g":1.3,"sugars_g":0.8,"sodium_mg":15,"potassium_mg":438},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":114,"calcium_mg":22,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.4,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0,"linolenic_acid_g":0,"monounsaturated_fat_g":0.04,"myristic_acid_g":0,"oleic_acid_g":0,"palmitic_acid_g":0,"phosphorus_mg":36,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":10,"stearic_acid_g":0,"total_ash_g":0.7,"unsaturated_fat_g":0.13,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.2,"vitamin_c_mg":2,"water_g":93.9,"zinc_mg":0},"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 a low-calorie vegetable (about 23 kcal per 100 g) and helps you feel full because it has dietary fiber (1.3 g) and some natural carbs (4.2 g) with relatively low sugar (0.8 g). It also has very little fat (0.2 g) and low sodium (15 mg), which makes it a good choice for everyday meals. The fiber supports healthy digestion and can help balance your meals when you\u2019re eating 3 full meals plus 1\u20132 snacks a day.","healthier_tips":["For a balanced plate, pair ampalaya with lean protein (fish, chicken, tofu) and healthy carbs (small serving of rice or sweet potato).","To reduce bitterness, soak sliced ampalaya in water for 10\u201315 minutes, then drain before cooking.","Go easy on added sugar and salty sauces; use garlic, onion, and herbs for flavor.","Portion guide: aim for about 1\u20132 cups cooked per meal as your vegetable side, depending on your appetite and the rest of your plate."]},"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?agent=true"}}}