{"data":{"name":"Bitter melon\/gourd, wild, fruit, raw","slug":"bitter-melongourd-wild-fruit-raw","scientific_name":"Momordica charantia","alternate_names":["Ampalayang ligaw\/parya bakir"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Wild bitter melon (bitter gourd), raw. It\u2019s a leafy\/vegetable-type fruit used like a veggie in meals\u2014often sliced thin and eaten fresh or lightly prepared.","common_uses_philippines":["Pinakbet","Ginanggang (bitter gourd with shrimp or egg)","Bitter melon with egg (tortang ampalaya style)","Ampalaya salad (raw or lightly dressed)","Sinigang with ampalaya"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":74},"nutrition_per_100g":{"calories_kcal":29,"protein_g":1.2,"fat_g":0.3,"saturated_fat_g":0.09,"carbohydrates_g":5.4,"fiber_g":2.4,"sugars_g":2.4,"sodium_mg":7,"potassium_mg":267},"other_nutrients":{"arachidic_acid_g":0,"behenic_acid_g":0,"beta_carotene_ug":1054,"calcium_mg":19,"capric_acid_g":0,"caproic_acid_g":0,"caprylic_acid_g":0,"cholesterol_mg":0,"iron_mg":0.7,"lauric_acid_g":0,"lignoceric_acid_g":0,"linoleic_acid_g":0,"linolenic_acid_g":0,"monounsaturated_fat_g":0,"myristic_acid_g":0,"oleic_acid_g":0,"palmitic_acid_g":0,"phosphorus_mg":44,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":88,"stearic_acid_g":0,"total_ash_g":0.6,"unsaturated_fat_g":0.13,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.05,"vitamin_b3_mg":0.2,"vitamin_c_mg":5,"water_g":92.5,"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":"For a 100g serving, it\u2019s low in calories (29 kcal) and has dietary fiber (2.4g) that helps you feel full and supports healthy digestion. It also has very low fat (0.3g) and low sodium (7mg), which is helpful for everyday heart-friendly eating. The natural sugar is relatively low (2.4g), and the fiber can help slow how fast sugar rises after meals. Since it\u2019s raw and naturally bitter, it may be harder on the stomach for some people\u2014start with small portions if you\u2019re not used to it.","healthier_tips":["For daily meals, pair it with lean protein (fish, chicken, tofu) and healthy carbs (brown rice, kamote, or a controlled portion of white rice) to balance your plate.","For snacks, you can have a small side portion (about 1\/2 cup sliced) with a protein-based dip (like yogurt or tofu-based sauce) instead of sugary dressings.","If eating raw feels too bitter, soak slices in water for a short time, then rinse well.","Keep cooking methods simple: stir-fry with minimal oil or add to soups\/ulam to keep it light.","Watch portion size if you have a sensitive stomach; try it with your main meal rather than on an empty stomach."]},"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-wild-fruit-raw?agent=true"}}}