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  • Juanita Weaver-Reiss

Try it Tuesday - Mangoes

A super food?

Mangoes are packed with nutrition. I would put them in the category Super Foods, along with avocados, quinoa, and other super foods.

One cup (165 grams) of sliced mango provides:

  • Calories: 99

  • Protein: 1.4 grams

  • Carbs: 24.7 grams

  • Fat: 0.6 grams

  • Dietary fiber: 2.6 grams

  • Vitamin C: 67% of the Reference Daily Intake (RDI)

  • Copper: 20% of the RDI

  • Folate: 18% of the RDI

  • Vitamin B6: 11.6% of the RDI

  • Vitamin A: 10% of the RDI

  • Vitamin E: 9.7% of the RDI

  • Vitamin B5: 6.5% of the RDI

  • Vitamin K: 6% of the RDI

  • Niacin: 7% of the RDI

  • Potassium: 6% of the RDI

  • Riboflavin: 5% of the RDI

  • Manganese: 4.5% of the RDI

  • Thiamine: 4% of the RDI

  • Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C.

I love the taste of the mango. When tasting the recipes I made from it, even the popsicles, it is sweet, sugary, but tangy too.

Here are the links on how to cut a mango and recipes

How to cut a manago -


For popsicles - puree mangoes in blender, freeze in popsicle container.

If you are tired of dealing with digestive issues from IBS, let's talk.

Dietitian in your pocket,


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