{"data":{"name":"Mango, Manila super, ripe","slug":"mango-manila-super-ripe","scientific_name":"Mangifera indica","alternate_names":["Mangga","kalabaw","hinog"],"category":{"name":"Fruits","slug":"fruits"},"description":"Ripe mango (Manila super) \u2014 a sweet, juicy fruit. Per 100g, it has about 70 kcal, 16.4g carbs (mostly natural sugar), and 1.7g fiber.","common_uses_philippines":["Mango float","Mango shake","Fruit salad (with mango)","Buko-mango salad","Sago\u2019t gulaman with mango"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":67},"nutrition_per_100g":{"calories_kcal":70,"protein_g":0.6,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":16.4,"fiber_g":1.7,"sugars_g":13.8,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":1165,"calcium_mg":10,"cholesterol_mg":0,"iron_mg":0.6,"monounsaturated_fat_g":0.07,"phosphorus_mg":19,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":97,"total_ash_g":0.4,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.07,"vitamin_b3_mg":0.8,"vitamin_c_mg":46,"water_g":82.4},"serving_suggestions":[{"label":"1\/2 cup","weight_g":70,"volume_ml":null}],"health_notes":{"summary":"Mango is a good choice for everyday snacking because it provides natural sweetness plus dietary fiber (1.7g per 100g), which helps you feel full and supports healthy digestion. It also has very low fat and no cholesterol. Since it has 13.8g sugar per 100g, it\u2019s best to pair it with meals or portion it as a snack so your total daily sugar stays balanced\u2014especially if you also eat sweet drinks or desserts.","healthier_tips":["For snacks: aim for about 1 small bowl (around 100\u2013150g) of sliced mango, then drink water or unsweetened tea.","Pair mango with protein or healthy fats to slow down sugar spikes\u2014e.g., mango + plain yogurt, or mango + a small handful of nuts.","If you make mango shake, use less sugar (or skip added sugar) and consider using milk\/yogurt instead of condensed milk.","Include it across your day: 3 full meals plus 1\u20132 snacks\u2014use mango as one snack, not alongside multiple sweet items."]},"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-manila-super-ripe?agent=true"}}}