Mango verde

Fruit

Item Rating: 78/100

1 serving (200 grams) contains 135 calories, 1.0 grams of protein, 0.6 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		158.8
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	4.4 g	15%
	Sugars	36.5 g
protein		1.2 g	2%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		0.2 mg	1%
Potassium		376.5 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (3.6%)

Protein: 4 cal (2.7%)

Carbs: 164 cal (93.7%)

About Mango verde

Mango Verde, or green mango, refers to the unripe version of the tropical fruit mango (Mangifera indica). Originating from South Asia, mangoes are now cultivated in countries with warm climates across the world. Commonly used in various cuisines such as Indian, Thai, and Filipino, green mango has a tart, tangy flavor profile. Its nutritional profile includes being low in calories (approximately 60 kcal per 100 grams) and high in vitamin C, which helps boost immunity. It also contains moderate amounts of dietary fiber and essential antioxidants. Unlike ripe mangoes, green mango has a lower sugar content, making it a popular choice in salads, pickles, and soups.

Health Benefits

• Rich in vitamin C (46 mg per 100g), which supports immune function and promotes healthy skin.
• Contains dietary fiber (2.1g per 100g) that aids digestion and promotes gut health.
• Provides antioxidants like polyphenols, which help combat oxidative stress and inflammation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-sugar

Not suitable for: Low-acid diets, people with fruit sensitivities

Selection and Storage

Store green mangoes in a cool, dry place if uncut. Once cut, keep pieces in an airtight container in the refrigerator for up to 3 days.

Common Questions About Mango verde Nutrition

What is the nutritional content of Mango Verde?

Mango Verde, or green mango, is low in calories with approximately 60-70 calories per 100 grams. It contains minimal protein (about 0.5 grams per 100 grams) but is rich in vitamin C, offering up to 60% of the Recommended Daily Allowance (RDA). It also provides small amounts of fiber (1.5 grams) and essential minerals like potassium.

Can I eat Mango Verde on a keto or low-carb diet?

Mango Verde is not ideal for a strict keto or low-carb diet as it contains approximately 15 grams of carbohydrates per 100 grams, mostly from natural sugars. However, it can be consumed in small quantities if carefully tracked within your daily carb limit.

What are the health benefits or concerns of Mango Verde?

Mango Verde is rich in antioxidants, particularly vitamin C, which boosts immune health and promotes skin health. It is also known for aiding digestion due to its fiber content. However, those with sensitivity to acidic foods may experience mild stomach discomfort or acidity when consuming unripe mango.

What is the recommended portion size for Mango Verde?

A serving size of Mango Verde is typically around 100-150 grams, which provides a moderate amount of carbs and ensures a healthy intake of fiber and vitamin C. Consuming one medium-sized green mango per day is a reasonable guideline for most people.

How does Mango Verde compare to ripe mango, and how is it best prepared?

Mango Verde is less sweet and more tart than ripe mango, with a firmer texture. It is commonly used in salads, pickles, or as a tangy snack with chili powder and salt. Unlike ripe mango, it is less calorie-dense due to its lower sugar content, but it is similarly nutritious, offering comparable vitamins and minerals.

Data Sources & Scientific References