Fruits / Tropical Fruits
Mango, Indian, unripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 57% |
| Calories | 53kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.3 g/ 71g (0.42%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 12.5 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 61 mg/ 70mg (87%) high |
Minerals
Calcium | 11 mg/ 750mg (1%) |
Phosphorus | 7 mg/ 700mg (1%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Unripe Indian mango (green mango). It’s a fruit/veg-like ingredient commonly eaten fresh or as a tangy side (often with bagoong, bagoong alamang, or seasonings). Per 100 g, it’s about 53 kcal.
Why it matters to health
Unripe mango is a good choice when you want something light and refreshing with fiber (1.3 g per 100 g) to help with fullness and regular digestion. It also provides carbohydrates for energy, but it’s naturally lower in sugar than fully ripe mangoes. The fat is very low (0.2 g), so it won’t add much to daily fat intake. Watch the sodium if you eat it with bagoong or salty seasonings—your base ingredient is low in sodium, but the add-ons can raise it.
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), try unripe mango as a snack or side:
- Portion: start with about 1 small bowl (around 100–150 g) per serving.
- Flavor smart: if using bagoong, use small amounts and add more herbs/vegetables (like cucumber or lettuce) for volume.
- Pair it well: combine with a protein source (e.g., boiled egg, grilled fish, or tofu) if it’s your snack, so you stay full longer.
- Balance the day: if you had a sweet dessert earlier, choose unripe mango without extra sugar.
Common Filipino dishes
Mango salad (green mango with bagoong), Kinilaw na mangga (unripe mango kinilaw-style), Mango at bagoong as a side, Mango shake (when using ripe mango), Sinigang with unripe mango, Mango chutney-style condiment
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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