{"data":{"name":"Mango, Indian, unripe","slug":"mango-indian-unripe","scientific_name":"Mangifera indica","alternate_names":["Mangga","Indiyan","hilaw"],"category":{"name":"Fruits","slug":"fruits"},"description":"Unripe Indian mango (green mango). It\u2019s a fruit\/veg-like ingredient commonly eaten fresh or as a tangy side (often with bagoong, bagoong alamang, or seasonings). Per 100 g, it\u2019s about 53 kcal.","common_uses_philippines":["Mango salad (green mango with bagoong)","Kinilaw na mangga (unripe mango kinilaw-style)","Mango at bagoong as a side","Mango shake (when using ripe mango)","Sinigang with unripe mango","Mango chutney-style condiment"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":57},"nutrition_per_100g":{"calories_kcal":53,"protein_g":0.3,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":12.5,"fiber_g":1.3,"sugars_g":4.7,"sodium_mg":3,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":205,"calcium_mg":11,"cholesterol_mg":0,"iron_mg":0.8,"monounsaturated_fat_g":0.07,"phosphorus_mg":7,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":17,"total_ash_g":0.2,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.02,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.2,"vitamin_c_mg":61,"water_g":86.8},"serving_suggestions":[{"label":"1\/2 cup","weight_g":70,"volume_ml":null}],"health_notes":{"summary":"Unripe mango is a good choice when you want something light and refreshing with fiber (1.3 g per 100 g) to help with fullness and regular digestion. It also provides carbohydrates for energy, but it\u2019s naturally lower in sugar than fully ripe mangoes. The fat is very low (0.2 g), so it won\u2019t add much to daily fat intake. Watch the sodium if you eat it with bagoong or salty seasonings\u2014your base ingredient is low in sodium, but the add-ons can raise it.","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), try unripe mango as a snack or side:","Portion: start with about 1 small bowl (around 100\u2013150 g) per serving.","Flavor smart: if using bagoong, use small amounts and add more herbs\/vegetables (like cucumber or lettuce) for volume.","Pair it well: combine with a protein source (e.g., boiled egg, grilled fish, or tofu) if it\u2019s your snack, so you stay full longer.","Balance the day: if you had a sweet dessert earlier, choose unripe mango without extra sugar."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/mango-indian-unripe?agent=true"}}}