Fruits / Tropical Fruits
Mango, piko, unripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 73% |
| Calories | 69kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 15.8 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 65 mg/ 70mg (92%) high |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 12 mg/ 700mg (1%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Mango with piko (unripe mango). This is a sour, crunchy fruit-and-vegetable mix often eaten as a side or snack.
Why it matters to health
Unripe mango/piko is a good choice for adding fiber (about 1.6 g per 100 g) which helps keep you full and supports healthy digestion. It also has natural sugars (about 6.1 g) and carbohydrates (about 15.8 g), so it can fit well as part of your daily meals/snacks without needing to be “extra.” The fat is very low (around 0.4 g), and cholesterol is zero. If your piko is prepared with added salt or seasoning, note the sodium (about 6 mg per 100 g) is low here, but sodium can increase depending on the recipe—so choose lighter seasoning when possible.
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), try this as a snack or side rather than a main. Aim for about 1 small bowl/1 serving (around 100–150 g) and pair it with protein or healthy fats if you’re hungry (e.g., boiled egg, tuna, or a small serving of nuts). If you’re making piko, go easy on added salt and choose fresh herbs/seasonings for flavor. Drink water alongside, especially if it’s sour and you’re eating it between meals.
Common Filipino dishes
Mango piko, unripe mango salad, mango with bagoong (light serving), atchara (unripe fruit pickles), kinilaw (with citrus and herbs)
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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