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Mango Salad
1 photo
1954

Mango Salad

David Janitzek
David Janitzek
Mango Salad
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
2
Cena (Walmart)
$3.74
Cost of one portion
$1.87
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
7g
Glycemic Index (GI)
IG 49
Glycemic Load (GL)
GL 22.8
Prices calculated for Walmart
$1.87 / serving
$3.74 (Number of portions: 2)
Mango Salad
Specialist Verified
Kcal
504 kcal
Protein 18%
16.8 g
Fat 26%
24.8 g
Carbohydrates 56%
53.5 g
fiber: 6.9 g IG: 49

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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 • $0.26
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 • $0.34
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 • $0.12
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 • $0.40
Milk
B: 10g
T: 10g
W: 1g
134 kcal
Dried Tomatoes

Dried Tomatoes

#Dried Tomatoes
2 Piece (2 Piece (45 g)) • 9 kcal • $0.56
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 • $0.13
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
1,70 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,70 €
100 kcal 0,34 €
20 g protein 2,03 €
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
1,70 € 1,70 € 3,40 € 6,80 €
Lidl +1%
1,72 € 1,72 € 3,44 € 6,88 €
Tesco +10%
1,87 € 1,87 € 3,74 € 7,48 €
Carrefour +14%
1,93 € 1,93 € 3,86 € 7,72 €
SPAR +16%
1,98 € 1,98 € 3,96 € 7,92 €

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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 (13% kcal)
Fat 24.8g (44% kcal)
Carbs 53.5g (43% kcal)
Protein
16.8g
Fat
24.8g
Carbs
53.5g
Fiber
6.9g
Mango Salad
Bio-Analysis Recipe

Mango Salad

504 kcal B: 16.8g T: 24.8g W: 53.5g 6.9g fib.
Glycemic Load
IG 49 ŁG 23
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 101 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (22.8)
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 21 µU/mL 35 µU/mL 37 µU/mL 30 µU/mL 20 µU/mL 13 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 105 mg/dL 119 mg/dL 123 mg/dL 116 mg/dL 106 mg/dL 96 mg/dL 89 mg/dL 86 mg/dL 123 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 22.8) may trigger a pronounced glucose peak (~123 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
22.8 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)
49
Glucose peak
123
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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