Salad with mango

Salad

Item Rating: 79/100

1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 2.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		79.4 mg	3%
Total Carbohydrates		39.7 g	14%
	Dietary Fiber	4.8 g	17%
	Sugars	31.7 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		0.8 mg	4%
Potassium		396.8 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: 28 cal (14.4%)

Protein: 12 cal (6.4%)

Carbs: 158 cal (79.2%)

About Salad with mango

Salad with mango is a vibrant and refreshing dish often associated with tropical and Southeast Asian cuisines. Combining the natural sweetness of mango with crisp vegetables, leafy greens, and a tangy dressing, this salad is both flavorful and nutritious. Mango serves as the centerpiece, offering a rich source of vitamin C and vitamin A. Depending on the ingredients used, the salad can provide dietary fiber, healthy fats from avocado or nuts, and a broad range of vitamins and minerals. It is typically low in calories and can be adjusted to suit various dietary preferences, making it a popular choice for health-conscious individuals.

Health Benefits

• Mango is high in vitamin C, supporting immune health and skin vitality.
• The dietary fiber from vegetables and mango aids in digestive health.
• Vitamin A in mango promotes eye health and supports skin integrity.
• Leafy greens in the salad provide vitamin K, essential for bone health and proper blood clotting.
• Healthy fats from added ingredients like avocado or nuts contribute to heart health and satiety.

Dietary Considerations

Allergens: Contains nuts (if added), dairy (if cheese is included)

Suitable for: Vegetarian, vegan (if no animal products are used), gluten-free

Not suitable for: Nut-free diets (if nuts are included), low-sugar diets due to the natural sugars in mango

Selection and Storage

Store fresh ingredients separately and assemble the salad just before serving to maintain freshness and prevent sogginess. Keep cut mango in an airtight container in the refrigerator for up to 2-3 days.

Common Questions About Salad with mango Nutrition

Is salad with mango a good source of protein and how many calories does it have?

Salad with mango is not high in protein, as mango and typical salad greens are low-protein foods. A standard serving (about 1 cup of mixed greens, half a mango, and a light dressing) contains roughly 120-150 calories, depending on additional ingredients.

Can I eat salad with mango on a keto or low-carb diet?

Salad with mango is not ideal for a strict keto or low-carb diet because mango is relatively high in carbohydrates, containing about 14-16 grams of carbs per 100 grams. However, it may fit a moderate low-carb diet if consumed in smaller portions.

What are the health benefits and concerns of eating salad with mango?

Salad with mango is rich in vitamins A and C, antioxidants, and fiber, which support immune health and digestion. However, due to its sugar content from mango, it may not be suitable for individuals needing to monitor their blood sugar levels closely.

What is the recommended portion size for a salad with mango?

A recommended portion would be about 2 cups of mixed greens and half a medium-sized mango (about 100-125 grams), providing a balanced mix of nutrients while keeping calories moderate. Add protein or healthy fats, like grilled chicken or avocado, for a more filling meal.

How does salad with mango compare to other fruit salads or vegetable salads?

Salad with mango is sweeter than purely vegetable-based salads due to the natural sugars in mango. Compared to traditional fruit salads, it combines sweetness with savory greens, making it a lighter, more nutrient-dense option with added fiber and fewer total sugars depending on preparation.

Data Sources & Scientific References