1 serving (200 grams) contains 180 calories, 4.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.5 mg | 1% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.9 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 mg | 10% | |
* 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
Source of Calories
About Mangu
Mangú is a staple dish from the Dominican Republic, typically made by boiling and mashing green plantains, often served as a savory breakfast alongside eggs, cheese, and salami. Plantains contribute to the dish's unique nutrient profile as they are a rich source of complex carbohydrates, dietary fiber, and several essential vitamins and minerals. A typical serving of mangú provides about 90 calories, 2 grams of protein, 20 grams of carbohydrates, 1 gram of fat, and 2 grams of fiber. It also contains small amounts of calcium (10 mg), iron (0.5 mg), and vitamin C (10 mg), making it both filling and nutritive. Known for its versatility, mangú is a comforting and energy-dense option in Caribbean cuisine, enjoyed by people of all ages.
Health Benefits
- Supports energy with 20 grams of complex carbohydrates, aiding in sustained energy release.
- Promotes digestive health due to 2 grams of dietary fiber in plantains, which aid in maintaining regularity.
- Provides 10 mg of vitamin C, which supports immune health and acts as an antioxidant.
- Contains 0.5 mg of iron, which contributes to healthy red blood cell production and helps prevent iron deficiency anemia.
- Low in fat (1 gram per serving), making it a heart-friendly dish when prepared without added saturated fats.
Dietary Considerations
Selection and Storage
Mangú is best consumed fresh but can be stored in an airtight container in the refrigerator for up to 2 days. Reheat with a splash of water to restore its creamy texture.
Common Questions About Mangu Nutrition
Is Mangu high in protein?
Mangu, made from mashed plantains, contains around 2 grams of protein per 100 grams, which is relatively low compared to protein-rich foods like meat or legumes. It's not a significant source of protein but can be paired with protein-rich sides like eggs or cheese for a balanced meal.
Can I eat Mangu on a keto diet?
No, Mangu is not compatible with a keto diet. It contains 20 grams of carbohydrates per 100 grams, which is too high for a ketogenic diet that typically limits carbs to around 20-50 grams per day.
What are the health benefits or concerns of eating Mangu?
Mangu is a good source of complex carbohydrates and provides essential nutrients like fiber (2 grams per 100 grams), which supports digestion, and potassium from plantains. However, it is relatively high in carbs and should be consumed in moderation for those managing blood sugar or following a low-carb diet.
How much Mangu should I eat per serving?
A typical serving of Mangu is about 1 cup (roughly 200 grams), which provides approximately 180 calories, 4 grams of protein, 40 grams of carbs, and 2 grams of fiber. Pairing it with protein-rich foods and vegetables can help make it a more balanced meal.
How does Mangu compare to mashed potatoes?
Mangu has fewer calories and slightly less fat than mashed potatoes, with 90 calories and 1 gram of fat per 100 grams, compared to mashed potatoes' roughly 110 calories and higher fat content from added butter or cream. Mangu also has less sugar and provides a different nutritional profile with more potassium from plantains.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
