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Mango Salad⏱ 30 min total
Recipes

Mango Salad

Per 1 serving · 133 g · 10 ingredients

Calories
143
7%
of a 2,000 cal day
  • Protein
    1.1g
    3% of calories
  • Carbs
    13g
    35% of calories
  • Fat
    10g
    62% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Mango Salad (133 g) has 143 calories, with 1.1 g of protein, 13 g of carbohydrates and 10 g of fat. Most of its energy comes from fat (62% of calories). It is high in Vitamin C (31% DV).

Per 100 g
108cal
low energy density
Protein per 100 cal
0.8g
Net carbs
11g
carbs minus fiber
Fiber
1.7g
11 g sugar

High in

20%+ of the daily value

  • Vitamin C31%

Good source of

10–19% of the daily value

  • Vitamin E15%
  • Vitamin K14%
  • Vitamin B610%
  • Copper10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 minCook 15 min
  1. 1

    Peel and cut mango into 1/2-inch cubes. Cut tomato into 1/2-inch cubes. Halve onion lengthwise, then thinly slice. Finely chop cilantro.

  2. 2

    Whisk together vinegar, lemon juice, sugar, salt, and pepper until sugar is dissolved, then add oil, whisking until emulsified. Add remaining ingredients and toss until coated.

Vitamins & minerals

Amounts for 1 serving (133 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A52 μg
6%
Vitamin C28 mg
31%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K16 μg
14%
Thiamine0 mg
3%
Riboflavin (B2)0 mg
2%
Niacin1 mg
4%
Vitamin B60.1 mg
10%
Folate (B9)34 μg
8%
Vitamin B120 μg
0%
Pantothenic acid0.2 mg
4%
Choline8 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium17 mg
2%
Iron0.3 mg
4%
Potassium235 mg
5%
Magnesium13 mg
3%
Phosphorus25 mg
4%
Zinc0.2 mg
1%
Copper0.1 mg
10%
Manganese0.1 mg
5%
Selenium0.4 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene51 μg—
Arginine0 g—
Aspartic acid0.1 g—
Beta carotene589 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose4 g—
Galactose0 g—
Glucose2 g—
Glutamic acid0.3 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose0 g—
Leucine0 g—
Lycopene1,172 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats7 g—
Phenylalanine0 g—
Polyunsaturated fats1 g—
Proline0 g—
Retinol0 μg—
Serine0 g—
Starch0 g—
Sucrose5 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 143 calories

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

  • 27min
    Walking (3.5 mph)
  • 17min
    Cycling (moderate)
  • 12min
    Running (6 mph)
  • 20min
    Swimming laps

Common questions

How many calories are in Mango Salad?

One serving of Mango Salad (1 serving) has 143 calories, which works out to 108 calories per 100 g. That is about 7.2% of a 2,000-calorie day.

Is Mango Salad high in protein?

Not especially. It has 1.1 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mango Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 35% 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 Salad?

296 mg per serving.

How much sugar is in Mango Salad?

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

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