Fruits / Tropical Fruits
Mango, piko, ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 58% |
| Calories | 80kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 18.9 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 46 mg/ 70mg (65%) high |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 16 mg/ 700mg (2%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Ripe mango with piko (a mix of chopped tomatoes/onions/greens). Mango is a sweet fruit, and piko adds fresh, crunchy flavor.
Why it matters to health
Mango provides carbohydrates for energy and dietary fiber (about 1.9g per 100g), which can help with better digestion and fuller feeling. It also has natural sugars (about 15.8g), so it’s best to enjoy it as part of your daily meals/snacks. The fat is very low (about 0.2g) and sodium is low (about 2mg), which is good for keeping your overall diet balanced. Since mango is sweet, pairing it with piko and serving it in the right portion helps you enjoy taste without crowding out other food groups.
Healthier tips
- For snacks, aim for about 1 small bowl/1 cup of mango (or roughly 100–150g) and add piko for more volume and freshness.
- Balance your plate: if you have mango as a snack, pair it with protein (e.g., milk, yogurt, or a small serving of nuts) to help you stay satisfied.
- Watch the sweetness: if you’re adding condensed milk or extra sugar, use less—mango already has natural sweetness.
- For your 3 meals + 1–2 snacks a day, treat mango-piko as a snack or side, not a replacement for rice and viand/ulam.
Common Filipino dishes
Mango salad with piko (mango-piko), Mango with bagoong, Mango float, Ginataang mangga, Mango sago
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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