Fruits / Tropical Fruits
Mango, Manila super, unripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 72% |
| Calories | 63kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
| |||||||
Total Carbs | 14.9 g/ 348g (4%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 70 mg/ 70mg (100%) high |
Minerals
Calcium | 34 mg/ 750mg (4%) |
Phosphorus | 20 mg/ 700mg (2%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Unripe mango (green mango), Manila super variety. It’s a starchy-lean fruit/veg-like snack, usually eaten with bagoong, salt, or as a sour side dish.
Why it matters to health
Unripe mango gives you carbohydrates for energy and dietary fiber (about 1.5 g per 100 g), which helps support regular digestion and keeps you fuller between meals. It has low fat (about 0.2 g) and very low sodium (about 6 mg) on its own, so it’s a lighter base food. The sugar is moderate (about 5.7 g), and the main health “watch-out” usually comes from what you add (like salty bagoong or extra sugar).
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), keep unripe mango as a snack or side, not a replacement for rice at every meal.
- Portion idea: 1 small bowl (about 100–150 g) per snack, then pair with a protein/fiber partner (e.g., boiled egg, tofu, or a small serving of nuts) to stay satisfied.
- If using bagoong or salt: choose less and balance with plenty of fresh ingredients (like cucumber, tomatoes, or lettuce) to keep the sodium reasonable.
- Skip adding extra sugar; let the natural sourness do the work.
Common Filipino dishes
Mango salad (green mango), mango with bagoong, kinilaw with unripe mango, atchara (unripe mango pickles), green mango with salted fish (light version)
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon