{"data":{"name":"Mango, Manila super, unripe","slug":"mango-manila-super-unripe","scientific_name":"Mangifera indica","alternate_names":["Mangga","kalabaw","hilaw"],"category":{"name":"Fruits","slug":"fruits"},"description":"Unripe mango (green mango), Manila super variety. It\u2019s a starchy-lean fruit\/veg-like snack, usually eaten with bagoong, salt, or as a sour side dish.","common_uses_philippines":["Mango salad (green mango)","mango with bagoong","kinilaw with unripe mango","atchara (unripe mango pickles)","green mango with salted fish (light version)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":72},"nutrition_per_100g":{"calories_kcal":63,"protein_g":0.5,"fat_g":0.2,"saturated_fat_g":0.05,"carbohydrates_g":14.9,"fiber_g":1.5,"sugars_g":5.7,"sodium_mg":6,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":80,"calcium_mg":34,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.07,"phosphorus_mg":20,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":7,"total_ash_g":0.4,"unsaturated_fat_g":0.11,"vitamin_a_ug":0,"vitamin_b1_mg":0.08,"vitamin_b2_mg":0.04,"vitamin_b3_mg":0.2,"vitamin_c_mg":70,"water_g":84},"serving_suggestions":[{"label":"1\/2 cup","weight_g":70,"volume_ml":null}],"health_notes":{"summary":"Unripe mango gives you carbohydrates for energy and dietary fiber (about 1.5 g per 100 g), which helps support regular digestion and keeps you fuller between meals. It has low fat (about 0.2 g) and very low sodium (about 6 mg) on its own, so it\u2019s a lighter base food. The sugar is moderate (about 5.7 g), and the main health \u201cwatch-out\u201d usually comes from what you add (like salty bagoong or extra sugar).","healthier_tips":["For your daily pattern (3 meals + 1\u20132 snacks), keep unripe mango as a snack or side, not a replacement for rice at every meal.","Portion idea: 1 small bowl (about 100\u2013150 g) per snack, then pair with a protein\/fiber partner (e.g., boiled egg, tofu, or a small serving of nuts) to stay satisfied.","If using bagoong or salt: choose less and balance with plenty of fresh ingredients (like cucumber, tomatoes, or lettuce) to keep the sodium reasonable.","Skip adding extra sugar; let the natural sourness do the work."]},"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-unripe?agent=true"}}}