Ampalaya Guisado
Ampalaya Guisado is a classic Filipino stir-fry featuring thinly sliced bitter gourd (ampalaya) sautéed with garlic, onions, and tomatoes, often seasoned with fish sauce or soy sauce. It's a quick, savory, and distinctly bitter vegetable dish commonly served as a side or main course with rice. The dish is a staple in home cooking across the Philippines, valued for its simplicity and bold flavors.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat, and very low in calories, typically around 50-80 calories per serving. It is an excellent source of vitamin C, vitamin A, and dietary fiber, and contains compounds that are traditionally believed to support blood sugar regulation.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 3.5 g |
| Carbs | 12 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 380 mg |
| Vitamin C | 45 mg |
| Vitamin A | 1200 IU |
| Folate | 75 mcg |
| Potassium | 450 mg |
| Magnesium | 25 mg |
| Iron | 1.2 mg |
| Calcium | 50 mg |
| Phosphorus | 60 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, ampalaya is a beloved 'bitter' comfort food in the Philippines, where its acquired taste is often a childhood lesson in appreciating complex flavors. Nutritionally, it's unique for containing charantin and polypeptide-P, plant-based compounds studied for their potential anti-diabetic properties, making it a popular 'health food' in Filipino cuisine.
