{"data":{"name":"Bitter melon\/gourd lvs, boiled","slug":"bitter-melongourd-lvs-boiled","scientific_name":"Momordica charantia","alternate_names":["Ampalaya dahon","nilaga\/bulung parya"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled bitter melon (ampalaya) leaves\/gourd leaves. This is a leafy vegetable dish cooked in water, usually served as a side with rice and viand.","common_uses_philippines":["Pinakbet","Ginisang ampalaya (with leaves or bitter melon)","Ampalaya with egg","Chopsuey with bitter melon leaves","Vegetable soup with bitter melon leaves"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":50,"protein_g":2.2,"fat_g":0.6,"saturated_fat_g":0.1,"carbohydrates_g":9,"fiber_g":2.1,"sugars_g":1.1,"sodium_mg":14,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1205,"calcium_mg":74,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.02,"phosphorus_mg":25,"polyunsaturated_fat_g":0.25,"retinol_activity_equivalent_ug":100,"total_ash_g":0.6,"unsaturated_fat_g":0.27,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.11,"vitamin_b3_mg":0.6,"vitamin_c_mg":14,"water_g":87.6},"serving_suggestions":[{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Bitter melon leaves are a low-calorie vegetable (about 50 kcal per 100 g) and provide dietary fiber (about 2.1 g) to help you feel full and support regular digestion. They also have very little fat and low sodium (about 14 mg), which makes them a good everyday choice for building balanced meals. Carbs are present (about 9 g), but the fiber helps balance how these carbs affect your meal overall.","healthier_tips":["Serve 1\u20132 cups as a side with your 3 full meals, especially with rice-heavy meals.","Keep the cooking simple: boil or lightly saut\u00e9 with less oil; avoid too much salty seasoning.","If you\u2019re watching sugar or carbs, pair this veggie with lean protein (fish, chicken, tofu) and add rice in a reasonable portion.","For better taste, you can mix it with other veggies or add a small amount of garlic\/onion and a squeeze of calamansi (less salt)."]},"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-lvs-boiled?agent=true"}}}