Mangos

About This Food

Cultivated in India for several thousand years, mangoes come in hundreds of varieties.

With a taste described by many as a cross between a peach and a pineapple, mangoes make a delicious ingredient in sweet and savory salads, salsas, smoothies or desserts.

These tropical fruits are high in beta-carotene and other carotenoids, as well as vitamin C.  

Be advised, these sweet fruits contain 24 grams of sugar per 1 cup serving.

Glycemic Index=51
Glycemic Load=8
Antioxidant Score (ORAC)=1,002

Look for fruit with an unblemished, yellow skin blushed with red. Underripe mangoes will ripen at room temperature in two to three days. Ripe mangoes will stay fresh for two to three days in the refrigerator.

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminA
  • VitaminC
Good Source of
  • Fiber
  • VitaminB6
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition Information

Serving size: 1 cup(s) sliced

Calories: 107

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
0.45 g
Saturated Fat
0.11 g
Monounsaturated Fat
0.17 g
Polyunsaturated Fat
0.08 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
61 g
ALA
61 mg
EPA, DHA
0 mg, 0 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
28.05 g
Net Carbohydrate
25.08 g
Sugars
24.42 g
Fiber
2.97 g
Protein
0.84 g
Sugar Alcohols
0 g
Macronutrients
Amount
% Daily Value*
Vitamin A
1262.25 IU
25%
Vitamin C
45.7 mg
76%
Vitamin D
0 IU
0%
Vitamin E
1.85 IU
6%
Vitamin B6
0.22 mg
11%
Vitamin B12
0 mcg
0%
Vitamin K
6.93 mg
9%
Folate
23.1 mcg
6%
Niacin
0.96 mg
5%
Riboflavin
0.09 mg
5%
Thiamin
0.1 mg
7%
Choline
12.54 mg
2%
Minerals
Calcium
16.5 mg
2%
Copper
0.18 mg
9%
Iron
0.21 mg
1%
Magnesium
14.85 mg
4%
Manganese
0.04 mg
2%
Phosphorous
18.15 mg
2%
Potassium
257.4 mg
7%
Selenium
0.99 mcg
1%
Sodium
3.3 mg
0%
Zinc
0.07 mg
0%
Phytonutrients
Alpha-carotene
28.05 mcg
Beta-carotene
734.25 mcg
Beta-cryptoxanthin
18.15 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg
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