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Fresh Mangoes - Friday Food Talk

  • Fresh mangoes make an ideal snack in between meals or a delicious side dish to a meal. One medium mango meets 100% of daily fruit requirement (2 cups equivalent) of MyPlate of a 2000 calorie diet. 

    It provides more than 100% vitamin C, which is a very versatile nutrient that offers many health benefits ranging from cardiovascular, to skin health, and cancer prevention. It also supplies the body with necessary immunity to prevent man many diseases. 

    One fresh medium mango also provides 20% or more daily value of vitamin A, B6, folate and copper. Folate and vitamin B6 are known to improve heart health in combination with vitamin B12. Vitamin B6 is also associated with helping make hemoglobin, carry oxygen throughout the body, provide energy and boost mood. Copper is integral to preventing premature aging, increasing energy production and reducing cholesterol. 

    Offering low to moderate calories, mangoes are well balanced in carbohydrates, fats and proteins per serving. They provide about 18% daily value of dietary fiber, 2% calcium, 6% iron and 10% potassium. Containing zero trans-fat, washed, peeled and freshly diced mango cubes make not only a tasty but also a healthy and filling snack. 

    Although there are many sites that can teach you ways to select and cut mangoes, this just caught our attention. Make sure you check it out: 


    Health Rating and Therapeutic Health Benefits 

    We at NutriPledge rate fresh mangoes as a Yellow Dot in our food rating system (Food Coach). Here is what that rating entails. 

    • The Good 

          • Moderate in Calories per Serving 
          • Healthy Balance of Fat 
          • Healthy Balance of Proteins 
          • Healthy Balance of Carbs 
          • Healthy Balance of Sodium 
          • Healthy Balance of Dietary Fiber 
          • Healthy Balance of Added Sugars 
          • Healthy Balance of Food Additives 
          • Good Source of Potassium 
          • Good Source of Vitamin A 
          • Good Source of Vitamin E 
          • No Trans Fat 
          • No Artificial Colors 
          • No Artificial Flavor 


    • The Bad 

          • Low in Protein for its Calorie Level 
          • Inadequate Calcium Levels 
          • Inadequate Iron Levels 
          • Inadequate Vitamin D Levels 


    Dietitian Nutritionist Recommendation: 

    Consume this food wisely, ensuring it aligns with your daily caloric and nutrient requirements. Remember, perfection lies in balance. Diversify your diet by incorporating a variety of nutrient-rich foods from all essential food groups, such as whole grains, whole fruits, vegetables, lean meats, eggs, fish, beans, legumes, lentils, and low-fat dairy. Minimize the intake of added sugar, fat, salt, and other food additives. 


    If you have a favorite food, like fresh mangoes, with a nutritional fact label that you want us to analyze and rate for its healthy and unhealthy qualities, then check out our Food Coach and get to know if your food is healthy or not. 



    We’d like to let you know that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe intake level for a single person. Please consult your healthcare provider and register for our Wellness Workshop to help you eat with intention, responsibility, and confidence to improve your overall health and wellness. 

Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.