Fruits / Tropical Fruits
Mango, piko, medium ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 71% |
| Calories | 83kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.3 g/ 71g (0.42%) | ||||||
Total Fat | 0.9 g/ 42g (2%) low | ||||||
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Total Carbs | 18.4 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 51 mg/ 70mg (72%) high |
Minerals
Calcium | 18 mg/ 750mg (2%) |
Phosphorus | 8 mg/ 700mg (1%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 17 mg/ 1500mg (1%) very low |
What is this food?
Medium-ripe mango with piko (a fresh mix of chopped vegetables/greens, often with a bit of acidity like vinegar or citrus). Mango is the sweet fruit; piko adds crunch and freshness.
Why it matters to health
Mango provides carbohydrates for energy and dietary fiber (about 1.9 g per 100 g), which helps keep you full and supports healthy digestion. It also has sugars (about 11.4 g) and very low fat (about 0.9 g), so it’s a good sweet option when paired with fiber-rich piko. The small amount of saturated fat (0.22 g) is not a big concern here, and sodium is low (about 17 mg). Since mango is naturally sweet, it’s best to enjoy it in a sensible portion—especially if you’re having it as a snack after your meals.
Healthier tips
- Use mango as a snack or side: aim for about 1 small bowl (or ~1 cup, depending on your portion) instead of very large servings.
- Pair it with piko (and if available, add more vegetables) to increase fiber and keep the meal balanced.
- If you’re adding salt or sweetened toppings, go lighter—choose less added sugar and keep sauces minimal.
- For a typical day (3 meals + 1–2 snacks), you can have this as one snack and keep the other snack more protein-based (like yogurt, eggs, or nuts) to balance your day.
Common Filipino dishes
Mango salad with piko, mango float, mango sago, ginataang mangga, mango at bagoong
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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