Your Recipe

Mango Salsa

Zutat  Menge  Kalorien 
Mango 400g 240kcal
Koriander (Cilantro) Blätter 10g 2kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 75g 33kcal
Paprika, Jalapeno, roh 15g 4kcal
Limettensaft 60g 15kcal

Recipe Tags:

OMAD

Recipe Tags:

Sides

Recipe Instructions:

Ingredients:

2 ripe mangoes, peeled, pitted, and diced (about 400 grams)
1 jalapeño pepper, seeded and finely chopped (about 15 grams)
1/2 cup red onion, finely chopped (about 75 grams)
1/4 cup fresh cilantro, chopped (about 10 grams)
Juice of 1-2 limes (about 30-60 ml)
Salt to taste
Instructions:

In a bowl, combine diced mangoes, chopped jalapeño pepper, red onion, and cilantro.
Squeeze lime juice over the salsa ingredients.
Season with salt to taste.
Gently toss all ingredients together until well combined.
Cover the salsa and refrigerate for at least 30 minutes to allow flavors to meld.
Serve chilled as a fresh and colorful topping for grilled chicken, fish tacos, or as a dip with tortilla chips.

Nährwertangaben 
Portionsgröße  93 g | ml
Menge pro Portion  49
205
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.3g 0%
Gesättigte Fettsäuren  0.1g 0%
Natrium 1.8mg 0%
Gesamte Kohlenhydrate  12g 4%
Ballaststoffe  1.5g 5%
Zucker  10g
Protein  0.8g 2%
Vitamin D 0mcg 0%
Kalzium 12mg 1%
Eisen  0.2mg 1%
Kalium 163mg 3%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 43.167 mcg 5%
Thiamin [B1] 0.023 mg 2%
Riboflavin [B2] 0.031 mg 2%
Niacin [B3] 0.511 mg 3%
Pantothensäure [B5] 0.161 mg 3%
Vitamin B6 0.096 mg 6%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 31.375 mcg 0%
Vitamin C 31.694 mg 35%
Vitamin D 0 mcg 0%
Vitamin E 0.753 mg 5%
Vitamin K 8.489 mcg 7%
Betain 0.02 mg 0%
Cholin 5.978 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.3 g 4%
Sugars 10.3 g 21%
Ballaststoffe  1.5 g 5%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.057 g 0%
Arginin 0.022 g 0%
Asparaginsäure 0.057 g 0%
Cystein 0 g 0%
Glutaminsäure 0.071 g 0%
Glycin 0.024 g 0%
Histidin 0.013 g 0%
Isoleucin 0.02 g 0%
Leucin 0.035 g 0%
Lysin 0.046 g 0%
Methionin 0.006 g 0%
Phenylalanin 0.019 g 0%
Prolin 0.022 g 0%
Serin 0.027 g 0%
Threonin 0.021 g 0%
Tryptophan 0.009 g 0%
Tyrosin 0.011 g 0%
Valin 0.029 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 12.28 mg 1%
Kupfer 0.09 mg 10%
Fluorid 0 mcg 0%
Eisen  0.18 mg 1%
Magnesium 9.65 mg 2%
Mangan 0.07 mg 3%
Phosphor 17.31 mg 1%
Kalium 163.21 mg 3%
Selen 0.5 mcg 1%
Natrium 1.83 mg 0%
Zink 0.1 mg 1%
andere
Nährstoff Menge  DV
Wasser 79.651 g 0%
Asche 0.363 g 0%