{"data":{"name":"Bitter melon\/gourd lvs","slug":"bitter-melongourd-lvs","scientific_name":"Momordica charantia","alternate_names":["Ampalaya dahon\/bulung parya"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Bitter melon (ampalaya) leaves\/gourd leaves\u2014leafy greens with a slightly bitter taste, usually cooked like other vegetables.","common_uses_philippines":["Ginataang ampalaya leaves","Am palaya leaves with garlic and bagoong","Ampalaya leaves stir-fry (ginisa)","Nilagang gulay with ampalaya leaves","Tortang gulay with mixed leafy greens"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":42},"nutrition_per_100g":{"calories_kcal":34,"protein_g":4.2,"fat_g":0.6,"saturated_fat_g":0.1,"carbohydrates_g":3,"fiber_g":3.5,"sugars_g":0,"sodium_mg":9,"potassium_mg":449},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":6819,"calcium_mg":287,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.8,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0,"linolenic_acid_g":0,"monounsaturated_fat_g":0.02,"myristic_acid_g":0,"oleic_acid_g":0,"palmitic_acid_g":0,"phosphorus_mg":46,"polyunsaturated_fat_g":0.25,"retinol_activity_equivalent_ug":568,"stearic_acid_g":0,"total_ash_g":1.6,"unsaturated_fat_g":0.27,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.22,"vitamin_b3_mg":0.9,"vitamin_c_mg":2,"water_g":90.6,"zinc_mg":0.2},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null}],"health_notes":{"summary":"At about 34 kcal per 100 g, bitter melon leaves are a light, fiber-rich vegetable (3.5 g fiber) with 0 g sugar and very low sodium (9 mg). The fiber helps you feel full and supports regular digestion, which is helpful when you\u2019re having 3 meals plus 1\u20132 snacks a day. They also have minimal fat (0.6 g) and no cholesterol, making them a good choice to balance heavier dishes. Since they\u2019re naturally bitter, pairing them with the right cooking style and portion can make them easier to enjoy.","healthier_tips":["Use it as your side vegetable for lunch or dinner (aim for about 1\u20132 cups cooked depending on your appetite).","Cook with less oil: light saut\u00e9, ginisa with minimal oil, or stew with broth.","To reduce bitterness, you can blanch quickly or combine with milder veggies (e.g., sayote, pechay).","Pair with a balanced plate: rice (proper portion) + protein (fish, chicken, tofu) + ampalaya leaves.","If you\u2019re sensitive to bitterness, start with smaller servings and increase gradually."]},"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?agent=true"}}}