Recipes · Trinidadian · Snacks
Chow
One serving has 101 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin C (93%), vitamin K (25%) and copper (22%). Ready in 15 minutes.
- Preparation: 15 min
- Makes: 1 serving (183 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 150 g Mango, raw
- 20 g Lime juice
- 5 g Chili peppers, red, raw
- 5 g Cilantro, fresh
- 2 g Garlic, raw
- 1 g Salt
Method
- Peel and slice the green mango into thin strips.
- Toss with the lime juice, chile, minced garlic, chopped cilantro and salt.
- Let sit for at least 15 minutes so the mango absorbs the seasoning and softens slightly before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 101 kcal | 5% |
| Carbohydrates | 25.4 g | |
| Water | 154 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 1.6 g | 3% |
| Tryptophan | 0.02 g | |
| Threonine | 0.05 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.09 g | |
| Lysine | 0.11 g | |
| Methionine | 0.02 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.03 g | |
| Valine | 0.08 g | |
| Histidine | 0.03 g | |
| Fat | 0.64 g | |
| Monounsaturated | 0.23 g | |
| Polyunsaturated | 0.13 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.05 g | |
| Saturated | 0.14 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 27.2 mg | 3% |
| Copper | 0.2 mg | 22% |
| Iron | 0.44 mg | 2% |
| Magnesium | 19.6 mg | 6% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 31.4 mg | 4% |
| Potassium | 326 mg | 7% |
| Selenium | 1.3 µg | 2% |
| Sodium | 393 mg | |
| Zinc | 0.21 mg | 3% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.07 mg | 6% |
| Niacin (vitamin B3) | 1.2 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.37 mg | 7% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 70.8 µg | 18% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 14.1 mg | 3% |
| Vitamin A | 101 µg | 14% |
| Vitamin C | 69.8 mg | 93% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 10% |
| Vitamin K | 22.6 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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