{"data":{"name":"ginisang ampalaya","slug":"ginisang-ampalaya","scientific_name":null,"alternate_names":[],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Ginisang ampalaya is a Filipino saut\u00e9ed dish made with bitter melon (ampalaya) cooked with aromatics like garlic and onions, and usually seasoned with salt and sometimes a bit of oil.","common_uses_philippines":["Ginisang ampalaya","Pinakbet","Ampalaya con Carne","Tortang Talong","Ginataang Kalabasa"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":null},"nutrition_per_100g":{"calories_kcal":243,"protein_g":9.5,"fat_g":17.21,"saturated_fat_g":2.05,"carbohydrates_g":12.59,"fiber_g":1.62,"sugars_g":2.9,"sodium_mg":478.23,"potassium_mg":79.52},"other_nutrients":{"alpha_carotene_ug":0.02,"arginine_g":0,"ash_g":1,"aspartic_acid_g":0,"beta_carotene_ug":104.94,"beta_cryptoxanthin_ug":0.04,"betaine_mg":0.01,"caffeine_mg":0,"calcium_mg":71.5,"cholesterol_mg":159.79,"choline_mg":0.05,"copper_mg":0,"dihydrophylloquinone_ug":0,"fluoride_ug":0.06,"food_type_g":0.74,"glutamic_acid_g":0,"glycine_g":0,"histidine_g":0,"iron_mg":1.54,"isoleucine_g":0,"lutein_zeaxanthin_ug":0.76,"lycopene_ug":0.03,"lysine_g":0,"magnesium_mg":0.28,"manganese_mg":0.02,"methionine_g":0,"phenylalanine_g":0,"phosphorus_mg":120.2,"phylloquinone_ug":9.78,"retinol_activity_equivalent_ug":98.69,"retinol_ug":0,"selenium_ug":0.01,"serine_g":0,"theobromine_mg":0,"threonine_g":0,"total_ash_g":0.99,"trans_fat_g":0,"tryptophan_g":0,"tyrosine_g":0,"unsaturated_fat_g":13.03,"valine_g":0,"vitamin_a_ug":90.08,"vitamin_b12_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.17,"vitamin_b3_mg":0.84,"vitamin_b5_mg":0,"vitamin_b6_mg":0,"vitamin_b9_ug":0.03,"vitamin_c_mg":13.33,"vitamin_d_ug":0,"vitamin_e_mg":2.31,"vitamin_k_ug":9.78,"water_g":151.2,"zinc_mg":0.49},"serving_suggestions":[],"health_notes":{"summary":"Ampalaya is a good choice for everyday meals because it adds fiber (about 1.6 g per 192 g serving) which helps you feel full and supports healthy digestion. It\u2019s also low in sugar (about 2.9 g), so it won\u2019t spike your meal\u2019s sweetness. However, this version can be higher in fat and sodium: total fat is about 17.2 g, saturated fat about 2.1 g, and sodium about 478 mg per serving. If you\u2019re watching cholesterol or heart health, the cholesterol listed (about 160 mg) and saturated fat are worth balancing with leaner choices in the rest of your day. Keep it part of a balanced plate\u2014ampalaya brings fiber and flavor, while the oil and salt decide how heavy the dish becomes.","healthier_tips":["Use less oil when saut\u00e9ing (or choose a lighter amount) to reduce total and saturated fat.","Go easy on salt\/seasoning; add flavor with garlic, onions, pepper, and herbs instead.","Pair with a balanced plate: 1\/2 plate non-starchy veggies (ampalaya counts), 1\/4 protein (fish, chicken, tofu), and 1\/4 rice or other carbs.","For your daily pattern (3 meals + 1\u20132 snacks), enjoy ginisang ampalaya as a side or viand most days, but keep the portion steady so sodium and fat don\u2019t add up.","If you\u2019re eating it with fatty viands (like pork belly), reduce the amount of oil-heavy dishes that day."]},"data_quality":{"source":"Community recipe estimate","source_code":"community_recipe","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\/ginisang-ampalaya?agent=true"}}}