Vegetables / Leafy Greens
Mango, young lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 90kcal / 2530kcal (3%) |
Macronutrients
Protein | 3 g/ 71g (4%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 17.8 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 138 mg/ 70mg (197%) high |
Minerals
Calcium | 64 mg/ 750mg (8%) |
Phosphorus | 71 mg/ 700mg (10%) |
Iron | 3.6 mg/ 12mg (30%) source |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Young mango leaves (and tender mango leaves), usually eaten as a vegetable or part of a cooked dish.
Why it matters to health
Young mango leaves are a low-fat and low-sodium plant food, with dietary fiber (about 8.1 g per 100 g) that can help keep you full and support healthy digestion. They also provide carbohydrates mainly as natural plant sugars (about 0.7 g) and come with a small amount of saturated fat (about 0.22 g), which is generally not a concern when eaten as part of a balanced meal. Since they’re not calorie-dense (about 90 kcal per 100 g), they fit well as a vegetable side for your daily 3 meals plus 1–2 snacks.
Healthier tips
- Use young mango leaves as your vegetable side in lunch or dinner (e.g., 1–2 cups cooked, depending on your appetite).
- Pair with a lean protein (fish, chicken, tofu, eggs) and a reasonable serving of rice or other carbs for balanced meals.
- If cooking with bagoong, patis, or lots of salt, go easy—choose lighter seasoning to keep sodium lower.
- For snacks, you can include a small serving of leaf-based dishes (not as a main snack replacement for meals).
Common Filipino dishes
Tinola with young mango leaves, Ginataang young mango leaves, Adobong young mango leaves, Sautéed young mango leaves with garlic and onion, Paksiw with young mango leaves
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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