Fruits / Tropical Fruits
Mango, paho, unripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 76% |
| Calories | 74kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.6 g/ 42g (1%) 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 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 93 mg/ 70mg (132%) high |
Minerals
Calcium | 95 mg/ 750mg (12%) |
Phosphorus | 17 mg/ 700mg (2%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Unripe mango (green mango) — a fruit often eaten as a snack or side dish, sometimes with bagoong, salt, or spices. It’s still naturally juicy and slightly tart.
Why it matters to health
Unripe mango can be a good snack option because it provides fiber (about 1.8 g per 100 g) which helps keep you full and supports healthy digestion. It also has carbohydrates and sugar from the fruit, so it’s best to enjoy it in a reasonable portion. The fat is low (about 0.6 g), and cholesterol is zero. If you eat it with salty condiments, watch the sodium (even if the fruit itself is low, toppings can add up).
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), keep unripe mango to about 1 small serving (roughly 1 cup or 100–150 g) as a snack.
- Go easy on added salt and salty bagoong; choose less or mix with more fruit for better balance.
- If you want a more filling snack, pair it with a protein like boiled egg, yogurt, or a small serving of nuts.
- Enjoy it fresh or prepared with minimal added sugar to keep it lighter.
Common Filipino dishes
Mango with bagoong, Green mango salad (kinilaw-style), Mango at tuyo, Mango shake (less ideal for unripe but common), Burong mangga (pickled 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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