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Mango Salad
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Mango Salad

Mango Salad
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
2
Cena (Lidl)
$3.41
Cost of one portion
$1.70
Number of ingredients needed for preparation
8
Total calories
1008
Calories per 1 portion
504 kcal
Amount of protein per portion
17g
Amount of fat per portion
25g
Amount of carbohydrates per portion
54g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Mango 2

Mango 2

#DASH Diet #Heart Health #Mango #Vegan #Vegetarian
0.5 Piece (0.5 Piece (140 g)) • 93 kcal • $0.24
Mango Sulphites FD&C Yellow #5 & #6
B: 1.1g
T: 0.6g
W: 21g
93 kcal
Cherry Tomatoes

Cherry Tomatoes

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
120 Gram (120 Gram) • 24 kcal • $0.30
Tomato Salicylates Histamine
B: 1.1g
T: 0.3g
W: 4.3g
24 kcal
Graham Toast Bread

Graham Toast Bread

#Toast #Bread
1.5 Slice of bread (1.5 Slice of bread (45 g)) • 128 kcal • $0.11
Wheat Gluten Sesame Soy Milk Egg
B: 3.4g
T: 1.9g
W: 24.2g
128 kcal
Mozzarella Cheese

Mozzarella Cheese

#DASH Diet #Heart Health #Mozzarella Cheese #Vegetarian #Gluten-free
45 Gram (45 Gram) • 134 kcal • $0.37
Milk
B: 10g
T: 10g
W: 1g
134 kcal
Dried Tomatoes

Dried Tomatoes

#Dried Tomatoes
2 Piece (2 Piece (45 g)) • 9 kcal • $0.50
Tomato Salicylates Latex-Fruit Syndrome
B: 0.4g
T: 0.1g
W: 1.6g
9 kcal
Arugula

Arugula

#DASH Diet #Heart Health #Arugula #Vegan #Vegetarian
20 Gram (20 Gram) • 6 kcal • $0.04
Rucola
B: 0.5g
T: 0.2g
W: 0.8g
6 kcal
Black Olives

Black Olives

#Black Olives
15 Gram (15 Gram) • 20 kcal • $0.04
Olive Sulphites Mustard Celery Milk Egg Soy
B: 0.2g
T: 1.9g
W: 0.6g
20 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Mango Salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,55 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,55 €
100 kcal 0,31 €
20 g protein 1,85 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,55 € 1,55 € 3,10 € 6,20 €
Lidl +1%
1,56 € 1,56 € 3,12 € 6,24 €
Tesco +10%
1,70 € 1,70 € 3,40 € 6,80 €
Carrefour +13%
1,75 € 1,75 € 3,50 € 7,00 €
SPAR +16%
1,80 € 1,80 € 3,60 € 7,20 €

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Recipe preparation steps

1
Rinse and dry the arugula and cherry tomatoes. Peel and dice the mango, halve the cherry tomatoes, and cut the mozzarella cheese and sun-dried tomatoes into bite-sized pieces.
2
Place the arugula in a bowl and top with the diced mango, cherry tomatoes, sun-dried tomatoes, mozzarella, and black olives.
3
Drizzle the salad with olive oil, season to taste, and serve with toasted graham bread.
Contains allergens 17
Mango Sulphites FD&C Yellow #5 & #6 Tomato Salicylates Histamine Wheat Gluten Sesame Soy Milk Egg Latex-Fruit Syndrome Rucola Olive Mustard Celery

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
504 kcal
Protein
16.8g
Fat
24.8g
Carbs
53.5g
Mango Salad
Bio-Analysis Recipe

Mango Salad

504 kcal B: 16.8g T: 24.8g W: 53.5g
Glycemic Load
IG 65 ŁG 70
High
Workout Window
120 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 101 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 25 µU/mL 43 µU/mL 46 µU/mL 37 µU/mL 24 µU/mL 15 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 111 mg/dL 129 mg/dL 135 mg/dL 126 mg/dL 112 mg/dL 100 mg/dL 90 mg/dL 86 mg/dL 135 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 30.3) may trigger a pronounced glucose peak (~135 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
30.3 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
135
mg/dL
P+F+Fiber buffer
0.97
🛡️ Glycemic buffering in this meal
Protein (16.8 g), fat (24.8 g), and dietary fiber (6.9 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 46.6 g
Simple sugars: 28 g Slowing fiber: 6.9 g
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