Fruits / Tropical Fruits
Mango, Manila super, ripe Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
Consume
Limit
Avoid
| Serving Size: 100g | |
| Edible Portion: 67% | |
| Calories | 70kcal / 2530kcal (2%) |
Macronutrients
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbohydrates | 16.4 g/ 348g (4%) | ||||||
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Protein | 0.6 g/ 71g (0.85%) | ||||||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 46 mg/ 70mg (65%) high |
Vitamin B1 | 0.09 mg/ 1mg (7%) |
Vitamin B2 | 0.07 mg/ 1mg (5%) |
Vitamin B3 | 0.8 mg NE/ 16mg NE (5%) |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Iron | 0.6 mg/ 12mg (5%) |
Phosphorus | 19 mg/ 700mg (2%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted 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
AI-assisted 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
AI-assisted - 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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