Fruits / Tropical Fruits
Mango, piko, medium ripe Nutrition Facts
PhilFCT
Macronutrients
Nutrition Facts
Consume
Limit
Avoid
| Serving Size: 100g | |
| Edible Portion: 71% | |
| Calories | 83kcal / 2530kcal (3%) |
Macronutrients
Total Fat | 0.9 g/ 42g (2%) low | ||||||
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Total Carbohydrates | 18.4 g/ 348g (5%) | ||||||
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Protein | 0.3 g/ 71g (0.42%) | ||||||
Vitamins
Vitamin A | 0 mcg RAE/ 700mcg RAE (0%) |
Vitamin C | 51 mg/ 70mg (72%) high |
Vitamin B1 | 0.05 mg/ 1mg (4%) |
Vitamin B2 | 0.02 mg/ 1mg (1%) |
Vitamin B3 | 0.3 mg NE/ 16mg NE (1%) |
Minerals
Calcium | 18 mg/ 750mg (2%) |
Iron | 0.4 mg/ 12mg (3%) |
Phosphorus | 8 mg/ 700mg (1%) |
Sodium | 17 mg/ 1500mg (1%) very low |
Some descriptions on this page are generated with AI assistance to make nutrition information easier to understand. Nutritional data comes from trusted sources like DOST-FNRI and USDA.
What is this food?
AI-assisted 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
AI-assisted 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
AI-assisted - 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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