{"data":{"name":"Mango, paho, unripe","slug":"mango-paho-unripe","scientific_name":"Mangifera altissima","alternate_names":["Mangga","paho\/pahutan","hilaw"],"category":{"name":"Fruits","slug":"fruits"},"description":"Unripe mango (green mango) \u2014 a fruit often eaten as a snack or side dish, sometimes with bagoong, salt, or spices. It\u2019s still naturally juicy and slightly tart.","common_uses_philippines":["Mango with bagoong","Green mango salad (kinilaw-style)","Mango at tuyo","Mango shake (less ideal for unripe but common)","Burong mangga (pickled mango)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":76},"nutrition_per_100g":{"calories_kcal":74,"protein_g":0.7,"fat_g":0.6,"saturated_fat_g":0.15,"carbohydrates_g":16.4,"fiber_g":1.8,"sugars_g":6.5,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":80,"calcium_mg":95,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.22,"phosphorus_mg":17,"polyunsaturated_fat_g":0.11,"retinol_activity_equivalent_ug":7,"total_ash_g":0.5,"unsaturated_fat_g":0.33,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.1,"vitamin_b3_mg":0.4,"vitamin_c_mg":93,"water_g":81.8},"serving_suggestions":[{"label":"1 piece","weight_g":6.66,"volume_ml":null}],"health_notes":{"summary":"Unripe mango can be a good snack option because it provides fiber (about 1.8 g per 100 g) which helps keep you full and supports healthy digestion. It also has carbohydrates and sugar from the fruit, so it\u2019s best to enjoy it in a reasonable portion. The fat is low (about 0.6 g), and cholesterol is zero. If you eat it with salty condiments, watch the sodium (even if the fruit itself is low, toppings can add up).","healthier_tips":["For your daily pattern (3 meals + 1\u20132 snacks), keep unripe mango to about 1 small serving (roughly 1 cup or 100\u2013150 g) as a snack.","Go easy on added salt and salty bagoong; choose less or mix with more fruit for better balance.","If you want a more filling snack, pair it with a protein like boiled egg, yogurt, or a small serving of nuts.","Enjoy it fresh or prepared with minimal added sugar to keep it lighter."]},"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-paho-unripe?agent=true"}}}