Fruits / Tropical Fruits
Mango, Manila super, ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 70kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 16.4 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 46 mg/ 70mg (65%) high |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 19 mg/ 700mg (2%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Ripe mango (Manila super) — a sweet, juicy fruit. Per 100g, it has about 70 kcal, 16.4g carbs (mostly natural sugar), and 1.7g fiber.
Why it matters to health
Mango is a good choice for everyday snacking because it provides natural sweetness plus dietary fiber (1.7g per 100g), which helps you feel full and supports healthy digestion. It also has very low fat and no cholesterol. Since it has 13.8g sugar per 100g, it’s best to pair it with meals or portion it as a snack so your total daily sugar stays balanced—especially if you also eat sweet drinks or desserts.
Healthier tips
- For snacks: aim for about 1 small bowl (around 100–150g) of sliced mango, then drink water or unsweetened tea.
- Pair mango with protein or healthy fats to slow down sugar spikes—e.g., mango + plain yogurt, or mango + a small handful of nuts.
- If you make mango shake, use less sugar (or skip added sugar) and consider using milk/yogurt instead of condensed milk.
- Include it across your day: 3 full meals plus 1–2 snacks—use mango as one snack, not alongside multiple sweet items.
Common Filipino dishes
Mango float, Mango shake, Fruit salad (with mango), Buko-mango salad, Sago’t gulaman with mango
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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