Manila mango

Fruit

Item Rating: 78/100

1 serving (200 grams) contains 135 calories, 1.0 grams of protein, 0.5 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		158.8
% Daily Value*
Total Fat		0.6 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	3.5 g	12%
	Sugars	35.3 g
protein		1.2 g	2%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		0.4 mg	2%
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: 5 cal (3.1%)

Protein: 4 cal (2.7%)

Carbs: 164 cal (94.2%)

About Manila mango

The Manila mango, also known as the Ataulfo mango, originates from the Philippines and is prized for its buttery texture, non-fibrous flesh, and rich sweetness. It is commonly used in tropical cuisines, in dishes like mango salads, smoothies, and desserts. This mango variety is a low-calorie fruit, offering approximately 60 calories per 100 grams, with significant amounts of vitamin C (44% of the daily value), vitamin A, and fiber. It is also a good source of antioxidants like beta-carotene and polyphenols, supporting overall health.

Health Benefits

• Rich in vitamin C, which boosts immune function and supports collagen production for healthy skin and joints.
• Provides beta-carotene and vitamin A, which are essential for maintaining healthy vision and reducing the risk of age-related eye disorders.
• Contains dietary fiber, which aids digestion and promotes a healthy gut microbiome.
• Packed with polyphenol antioxidants that help combat oxidative stress and reduce inflammation.
• Low in fat and high in natural sugars, making it a quick energy source for active individuals.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-sugar, low-carb

Selection and Storage

Store unripe Manila mangoes at room temperature until they soften slightly and their skin turns golden yellow. Once ripe, they can be refrigerated for up to 5-7 days to prevent over-ripening. Wash thoroughly before slicing or peeling.

Common Questions About Manila mango Nutrition

Is Manila mango high in protein?

Manila mango is not high in protein, containing only about 0.8 grams of protein per 100 grams. It is primarily a source of carbohydrates, but it provides other vital nutrients like vitamins and fiber.

Can I eat Manila mango on a keto diet?

Manila mango is not ideal for a keto diet as it contains around 14-15 grams of net carbs per 100 grams. Its natural sugars and carb content make it more suitable for moderate or high-carb diets rather than low-carb or keto plans.

What are the health benefits of Manila mango?

Manila mango is rich in vitamin C, providing about 60% of the daily recommended intake per 100 grams, which supports immune health and skin vitality. It also contains antioxidants, fiber for digestion, and smaller amounts of vitamin A, potassium, and folate, which are beneficial for overall health.

What is the recommended serving size for Manila mango?

A typical serving of Manila mango is about 1 cup (165 grams), which contains approximately 100 calories, 25 grams of carbs, and 3 grams of fiber. This portion size is a good balance for enjoying its nutritional benefits without overconsumption, especially for those watching their sugar intake.

How does Manila mango compare to other varieties of mango?

Manila mango is sweeter and less fibrous compared to varieties like Tommy Atkins, making it smoother and easier to eat fresh. It also tends to be slightly smaller, with a thinner and more vibrant yellow skin, but offers similar nutritional benefits to other mango types.

Data Sources & Scientific References