Fruits / Tropical Fruits
Mango & papaya, str
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 91kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.2 g/ 71g (0.28%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 21.8 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 9 mg/ 70mg (12%) |
Minerals
Calcium | 29 mg/ 750mg (3%) |
Phosphorus | 6 mg/ 700mg (0.86%) |
Iron | 0.2 mg/ 12mg (1%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Mango and papaya (fresh fruit), usually eaten as a snack or side. In 100g, it’s about 91 kcal with carbohydrates and natural sugars, plus some fiber.
Why it matters to health
Mango and papaya provide dietary fiber (about 1.8g per 100g) which helps keep digestion regular and can support better fullness between meals. They also have vitamin-rich fruit nutrients (commonly high in vitamin A and vitamin C), which support everyday immunity and skin health. Since they contain natural sugars (about 15.8g per 100g) and carbs (about 21.8g per 100g), it’s best to enjoy them in the right portion—especially if you’re having them alongside other sweet snacks. The good news: they’re naturally low in fat (about 0.3g) and very low in sodium (about 6mg), so they fit well in a balanced Filipino day of 3 meals plus 1–2 snacks.
Healthier tips
- Portion guide: Aim for about 1 cup fruit per snack (or ~100–150g), especially if you’re also having rice or bread in your next meal.
- Pair for balance: Combine with plain yogurt or a small handful of nuts/seeds to slow sugar absorption and add protein/fat for longer fullness.
- Choose whole fruit: Whole mango/papaya is better than fruit drinks or sweetened blends.
- Watch the “sweet stack”: If you already had dessert or sweet drinks earlier, keep the fruit portion smaller for that day.
Common Filipino dishes
Mango float, fruit salad, papaya at bagoong, mango salsa, ginataang papaya
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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