Fruits / Tropical Fruits
Mango, str
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 87kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.2 g/ 71g (0.28%) | ||||
Total Fat | 1.2 g/ 42g (2%) low | ||||
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Total Carbs | 18.8 g/ 348g (5%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 21 mg/ 70mg (30%) source |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 8 mg/ 700mg (1%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Mango (fresh), about 100g serving.
Why it matters to health
Mango is a sweet fruit that gives you carbohydrates for energy and dietary fiber (about 1.1g per 100g), which can help keep your digestion regular. It also has natural sugars (about 13.3g) and low sodium (about 4mg), so it’s a good option for snacks when you want something flavorful without salty additives. Since it has some carbs and sugar, it fits best when you keep portions balanced—especially if you’re having it alongside rice, bread, or other carb-heavy snacks.
Healthier tips
- For snacks, try 1 small bowl (about 100–150g) instead of eating very large portions in one sitting.
- Pair mango with protein or healthy fat to slow down sugar rise—e.g., mango + plain yogurt, or mango + a small handful of nuts.
- If you’re having mango after a full meal, keep it to a smaller serving so your total carbs for the day stay balanced.
- Choose fresh mango or less-sugary options; avoid canned mango in syrup when possible.
Common Filipino dishes
Mango float, mango sago, mango salad, ginataang mangga, mango shake
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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