Fruits / Tropical Fruits
Mango, supsupin, ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 53% |
| Calories | 91kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 20.5 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 27 mg/ 70mg (38%) high |
Minerals
Calcium | 7 mg/ 750mg (0.93%) |
Phosphorus | 10 mg/ 700mg (1%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Mango (ripe) — a sweet fruit (about 100g serving).
Why it matters to health
Mango gives energy from carbohydrates and fiber (2.2g per 100g), which can help keep you full and support healthy digestion. It also has natural sugars (17.7g) and very low fat (0.5g, with some saturated fat). Sodium is very low (5mg), so it’s generally a good fruit option for everyday meals. Since it’s naturally sweet, it’s best to enjoy it in the right portion—especially if you’re also having rice, bread, or other sweet snacks in the same day.
Healthier tips
- For snacks: try 1 small bowl (about 100–150g) of ripe mango, then pair with protein like plain yogurt or a handful of nuts to help balance your snack.
- If you’re having mango at merienda, consider keeping other sweet items smaller that day.
- Choose fresh mango or minimally processed options; limit mango drinks with added sugar.
- For meals: mango works well as a side fruit after lunch or dinner—aim for 3 full meals + 1–2 snacks per day, and let mango be part of the snack or fruit portion.
Common Filipino dishes
Mango float, Mango sago, Mango shake, Buko-mango salad, Sinigang sa mangga
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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