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Mango, paho, unripe Nutrition Facts

Mangga, paho/pahutan, hilaw
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Edible Portion: 76%
Calories 74kcal / 2530kcal (2%)

Macronutrients

Total Fat
0.6 g/ 42g (1%)
low
Saturated Fat
0.15 g/ 20g (0.75%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.33 g
Total Carbohydrates
16.4 g/ 348g (4%)
Dietary Fiber
1.8 g/ 20g (9%)
Sugar
6.5 g/ 63g (10%)
Protein
0.7 g/ 71g (0.99%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
93 mg/ 70mg (132%)
high
Vitamin B1
0.06 mg/ 1mg (5%)
Vitamin B2
0.1 mg/ 1mg (7%)
Vitamin B3
0.4 mg NE/ 16mg NE (2%)

Minerals

Calcium
95 mg/ 750mg (12%)
Iron
1.2 mg/ 12mg (10%)
Phosphorus
17 mg/ 700mg (2%)
Sodium
7 mg/ 1500mg (0.47%)
very low
What is this food?
AI-assisted
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
AI-assisted
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
AI-assisted
  • 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)
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Food
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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