Fruits / Tropical Fruits
Mango, Manila super, medium ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 72% |
| Calories | 66kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 15.2 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 49 mg/ 70mg (70%) high |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 10 mg/ 700mg (1%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 14 mg/ 1500mg (0.93%) very low |
What is this food?
This is mango (medium ripe). It’s a fruit—sweet, juicy, and naturally high in carbohydrates and sugars, with some fiber.
Why it matters to health
Mango provides energy from carbohydrates, plus dietary fiber (about 1.6 g per 100 g) which can help support healthy digestion. It also has little to no fat and very low sodium (about 14 mg), so it’s a lighter choice compared to many snacks. The main thing to watch is the sugar content (about 9.4 g per 100 g) and total carbs—so it fits best when portion size is just right, especially if you’re having it as a snack.
Healthier tips
- For snacks, try 1 small serving (about 100–150 g) instead of large portions, especially if you also eat rice/bread at meals.
- Pair mango with protein or healthy fat to stay full longer—e.g., plain yogurt, milk, or a small handful of nuts.
- If you’re craving something sweet, choose mango as the fruit option, and keep sugary drinks (juice, sweetened drinks) to a minimum.
- Enjoy it as part of your daily rhythm: 3 full meals + 1–2 snacks, and let mango be one of the snacks.
Common Filipino dishes
Mango float, Mango graham, Sago’t gulaman with mango, Mango salad, Mango shake
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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