⏱ 18 min total

Mango, Blueberry, and Ginger Fruit Salad

Name: Mango, Blueberry, and Ginger Fruit Salad
Prep time: 15 min
Cook time: 3 min
Total time: 18 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Ground ginger; ⅓ fruit without refuse Mango; ¹⁄₁₆ cup Granulated sugar; ⅓ fruit Lime; ¹⁄₁₆ cup Water; ½ cup Blueberries

Per 1 serving · 193 g · 6 ingredients

Calories

145

7%
of a 2,000 cal day

Protein
1.6g
4% of calories
Carbs
37g
92% of calories
Fat
0.7g
4% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Sodium free
✓ Cholesterol free

At a glance

One serving of Mango, Blueberry, and Ginger Fruit Salad (193 g) has 145 calories, with 1.6 g of protein, 37 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (92% of calories). It is high in Vitamin C (43% DV) and manganese (65% DV).

Per 100 g

75cal

low energy density

Protein per 100 cal

1.1g

Net carbs

33g

carbs minus fiber

Fiber

28 g sugar

High in

20%+ of the daily value

Vitamin C43%
Manganese65%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin K14%
Vitamin B610%
Iron15%
Copper17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 3 min

1
Remove the zest from one lime using a vegetable peeler and trim any white pith with a sharp knife. Squeeze 3 tablespoons of juice from the limes. In a 1-quart saucepan, bring the zest, water, and sugar to a boil, stirring until the sugar dissolves. Boil uncovered for about 3 minutes. Remove from heat, stir in lime juice, and let the syrup stand for 20 minutes. Remove and discard the zest with a slotted spoon.
2
In a large bowl, toss together the cubed mangoes, blueberries, and syrup. Sprinkle with ground ginger.

Vitamins & minerals

Amounts for 1 serving (193 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	40 μg	4%
Vitamin C	39 mg	43%
Vitamin D	0 μg	0%
Vitamin E	1 mg	7%
Vitamin K	17 μg	14%
Thiamine	0 mg	3%
Riboflavin (B2)	0.1 mg	4%
Niacin	1 mg	7%
Vitamin B6	0.1 mg	10%
Folate (B9)	36 μg	9%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	12 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	24 mg	2%
Iron	1 mg	15%
Potassium	243 mg	5%
Magnesium	20 mg	5%
Phosphorus	29 mg	4%
Zinc	0.3 mg	3%
Copper	0.2 mg	17%
Manganese	1 mg	65%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	473 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	7 g	—
Galactose	0 g	—
Glucose	5 g	—
Glutamic acid	0.1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	2 μg	—
Lysine	0 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	0.2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.2 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0 g	—
Starch	0 g	—
Sucrose	16 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 145 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

28min
Walking (3.5 mph)
17min
Cycling (moderate)
12min
Running (6 mph)
20min
Swimming laps

Common questions

How many calories are in Mango, Blueberry, and Ginger Fruit Salad?

One serving of Mango, Blueberry, and Ginger Fruit Salad (1 serving) has 145 calories, which works out to 75 calories per 100 g. That is about 7.3% of a 2,000-calorie day.

Is Mango, Blueberry, and Ginger Fruit Salad high in protein?

Not especially. It has 1.6 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mango, Blueberry, and Ginger Fruit Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 92% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mango, Blueberry, and Ginger Fruit Salad?

3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Mango, Blueberry, and Ginger Fruit Salad?

28 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (193 g)

Calories145

% Daily Value*

Total fat 0.7g	1%
Saturated fat 0.2g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 3mg	0%
Total carbohydrate 37g	13%
Dietary fiber 4g	14%
Total sugars 28g
Protein 1.6g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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