June 21, 2024

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Mango Nutrition Facts: Mango Benefits and How Many Calories in a Mango

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The mango is a popular fruit around the world. As well as being delicious, it’s full of vitamins, minerals, and antioxidants. Mango benefits include potential anticancer effects and improved immune function, digestive, and eye health.

We take an in-depth look at mango nutrition facts and mango calories below.

What Is a Mango?

The mango (Mangifera indica) is often referred to as the “king of fruits”. Since it is a drupe, sometimes known as a stone fruit, it contains a sizable seed in the center.

Mango cultivation dates back more than 4,000 years and may be found in its native regions of India and Southeast Asia.

There are hundreds of different mango varieties, each with its distinct flavor, size, shape, and color [1]. Not only is this fruit delightful, but it also has a unique nutritional profile.

Studies correlate the minerals found in mango calories to various health advantages, including improvements in immune function and digestive health [2].

The presence of specific polyphenols in the fruit has even been linked to a reduced risk of developing certain malignancies.

Mango Calories Nutrition Facts: How Many Calories in a Mango

Mango is a fruit that a lot of people like eating, not just because it tastes great, but also because it’s packed with a lot of healthy nutrients. A cup of fresh mango calories is equal to 165 grams of mango nutrition [3]. The following is the composition of mango nutrition facts for a cup of fresh mango calories:

Mango-Nutrition-Facts.jpg

  • Protein: 1.25 g
  • Carbs: 24.8 g
  • Fat: 0.6 g
  • Fiber: 2.6 g
  • Mango calories: 99 kcal
  • Niacin: 1.1 g
  • Vitamin E: 1.48 mg
  • Sugar: 22.5 g
  • 67% of the recommended daily intake of vitamin C
  • 18% of the daily value for folate in mango nutrition
  • 12% of the daily value for vitamin B6
  • 10% of the daily value for vitamin A
  • 6% of the daily value of vitamin K
  • Copper accounts for 20% of the daily value
  • 6% of the daily value of potassium
  • 5% of the daily value for riboflavin
  • 4% of the daily value of magnesium
  • 4% of the daily value for thiamine

Just one cup of fresh mango calories (around 165 grams) has about 67% of the daily value for vitamin C, making it one of the healthiest fruits you can eat. This water-soluble vitamin benefits your immune system, assists your body in absorbing iron, and encourages the development and repair of cells [1,4,5,6].

Copper and folate, both of which are found in abundance in mangoes, are essential nutrients for a developing baby’s healthy growth and development [7,8,9,10].

Carbs

One cup of mango chunks has 99 mango calories, most of which come from carbs. A single serving will provide you with 24.7 grams of carbohydrates. Out of the total, almost 23 grams of sugar occur naturally, and nearly 3 grams of fiber.

Mango calories are thought to have a glycemic index of about 51. Generally, foods have a low glycemic impact if they have a glycemic index value of 55 or below.

A portion of mango calories has a glycemic load of 8. When measuring the effect that a food has on blood sugar, the glycemic load takes into consideration the size of the portion. Still, it does not consider other items you may consume that might influence the glycemic effect.

Fat

Mango calories are an extremely low-fat meal option. Very little fat (0.6 grams) is found in one cup of mango nutrition. Most of the fat is either monounsaturated or polyunsaturated, which are considered suitable for you.

Protein

A cup of fresh mango calories has a little amount of protein (just over 1 gram).

Vitamins and Minerals

Mango nutrition facts contain many different vitamins, but especially vitamin C. A one-cup serving offers 66% of the total daily value. In addition, you’ll get a good quantity of vitamin A (10%) and vitamin B6 (12%), as well as lesser levels of vitamin E, thiamin, vitamin k, niacin, folate, riboflavin, and pantothenic acid. Both of these vitamins are beneficial to your health. Potassium, copper, and magnesium are among the minerals found in mango calories.

How Many Calories Are in a Mango?

In terms of macronutrient composition, the carbohydrate content of raw mango calorie chunks (165g) is 91%, followed by protein (5%), and fat (5%).

Health Mango Benefits

Due to its high vitamin and antioxidant content, mango calories have several beneficial health mango benefits.

Mango Calories Improve Cell Function

The body’s ability to maintain healthy cells is improved by vitamin C, which mango nutrition is full of. The vitamin is essential to the proper operation of the immune system, the maintenance of robust connective tissue, and the sound walls of blood vessels.

In the United States, vitamin C deficiency is uncommon. However, not getting enough vitamin C can result in a poor healing process, joint discomfort, and in severe instances, scurvy, which is deadly if left untreated [11].

Low in Mango Calories

Mango nutrition facts have several benefits, one of which is its low mango calories. Fresh mango has an extremely low-calorie density, with just around 100 mango calories in one cup (165 grams).

In truth, the calorie density of fresh produce is often relatively low. An early serving of fresh fruit, such as mango, has been shown in one research to reduce satiety and subsequent food intake [12].

However, you should know that this might not be the situation with dried mango nutrition. Just one cup (160 grams) of dried mango has a greater calorie density and provides 510 mango calories and 106 grams of sugar [13].

Although dried mango is still an excellent source of nutrients such as minerals, vitamins, and antioxidants, it is recommended that dried mango be consumed in moderation owing to its high-calorie content and amount of sugar.

Mango Nutrition May Help Prevent Diabetes

Over 22 grams of natural sugar can be found in one cup of fresh mango calories, which places it among the freshest fruits with the highest sugar content (165 grams).

People who live with metabolic diseases such as diabetes and those attempting to reduce the amount of sugar they take in regularly may find this to be cause for concern. On the other hand, there is no evidence to indicate that regularly eating mango might cause diabetes or that it is dangerous for persons already with this disease.

Some research has shown a correlation between a more significant consumption of fresh fruit and a reduced risk of diabetes [14,15,16,17]. Very little research has looked at the possible link between eating fresh mango and developing diabetes.

However, the research did discover that people’s blood sugar levels significantly improved after consuming 10 grams of freeze-dried mango daily for 12 weeks [18].

Another recent research concluded that by eating a diet rich in fruits and vegetables, particularly those loaded with vitamin C and carotenoids, mango benefits include reducing the risk of developing diabetes. Because mango calories are rich in both of these nutrients, mango benefits have the potential to give comparable health advantages; nevertheless, further study is required [19,20,21,22].

Mango calories are healthy, but overeating it at once might increase blood sugar due to its high concentration of naturally occurring sugars.

Eating mango calories in moderation may still be preferable, with a serving size of no more than one cup (165 grams). It may also be beneficial to consume it with other meals packed with fiber and protein since this may help reduce rises in blood sugar levels caused by those foods.

Mango Benefits Heart Health

The consumption of mango calories may contribute to maintaining a healthy cardiovascular system.

For example, it contains magnesium and potassium, which contribute to maintaining normal blood flow. These nutrients aid in the relaxation of your blood vessels, which leads to a reduction in your blood pressure [23,24].

It has been shown that the super antioxidant mangiferin found in mango calories benefits the heart’s health [25,26]. Evidence from animal research suggests that mangiferin may shield cardiac cells from oxidative stress, inflammation, and apoptosis [27,28,29].

In addition, it has been shown to reduce LDL cholesterol, HDL cholesterol, and triglycerides in the blood [30,31]. Although these studies show promise, there is a shortage of studies on mangiferin and the heart’s health in people. Therefore, there is a need for more research.

Mango Nutrition May Improve Digestive Health

Mango calories are a fantastic food for the digestive system due to their many beneficial characteristics [14]. To begin, it has something called amylases, which are a class of digesting enzymes.

Enzymes in the digestive tract are responsible for breaking down big food molecules into smaller pieces so that the body may more readily absorb them.

Amylases are enzymes that convert complex carbohydrates into simple sugars like glucose and maltose. Mangoes that have been allowed to ripen have higher levels of these enzymes, which explains why they have a more pleasant flavor than those that have not [32].

Additionally, mango calories may be beneficial for digestive disorders such as diarrhea and constipation due to its high water and fiber content. Mango calories contain a lot of water.

Mango benefits are more helpful than a supplement providing an equivalent quantity of soluble fiber in treating symptoms of chronic constipation, according to a four-week investigation involving adults [33].

This shows that in addition to the dietary fiber that mangoes provide, they may also include additional components that promote digestive health. Nevertheless, more investigation is required.

Mango Nutrition May Support Eye Health

Mango nutrition is loaded with minerals that are beneficial to maintaining healthy eyes.

Antioxidants known as lutein and zeaxanthin are two of the vital elements that are found in mango calories. These are primarily located in the retina, the portion of your eye responsible for transforming light into electrical impulses that your brain may interpret. The macula, the central part of the retina, has an exceptionally high concentration of these nutrients [34,35,36].

The pigments lutein and zeaxanthin are found inside the retina, where they provide the function of a natural sunscreen by soaking up excess light. In addition, it seems that they shield your eyes from potentially damaging blue light [37].

Mangoes are rich in vitamin A, which is beneficial to eye health. There is a correlation between not getting enough vitamin A in one’s diet and having dry eyes and nighttime blindness. Scarring of the cornea may be one of the most devastating effects that severe deficits can have [38].

Mango Nutrition Contains Immune-Boosting Nutrients

Mango calories are an excellent nutrient source that benefits one’s immune system. One cup of mango calories (165 grams) gives you 10% of the vitamin A you need every day [3].

Maintaining a healthy immune system requires a consistent intake of vitamin A. A correlation exists between not obtaining enough of this vitamin and an increased risk of infection [39,40,41].

In addition, eating only one cup of mango calories (equivalent to 165 grams) satisfies about 75% of the vitamin C requirements for the whole day. This vitamin may help your body manufacture more white blood cells, which are essential for fighting illness; mango benefits can also help these cells function more efficiently, and it can help boost your skin’s natural defenses [5,42].

In addition to these immune-boosting elements, mango calories also include a variety of additional nutrients, including:

Additional-Nutrients-In-Mango.jpg

  • Vitamin E
  • Copper
  • Folate
  • Several B vitamins [43].

Allergies to Mango Nutrition

Mango has a complex allergen profile, as reported by the AAAAI (American Academy of Allergy, Asthma, and Immunology). It is possible to be allergic to mangoes. Mango nutrition and other foods, such as papaya, cashews, and pistachios may trigger allergic reactions.

Those particularly susceptible to poison ivy’s effects should use extreme caution while touching mango. According to research by the American College of Allergy, Asthma, and Immunology (ACAAI), mangoes and poison ivy are part of the same botanical family, meaning that some individuals may have a response after touching the skin of a mango.

Urushiol, the oil responsible for the poison ivy rash, is present in the tree sap and mango fruit peel. However, urushiol is not present in the flesh of the mango fruit, which is known as the pulp. If you have an allergy to poison ivy, you should let someone else do the peeling for you. If you don’t come in contact with the fruit’s skin, you should be safe to consume mango calories from the flesh.

When It’s Best To Buy Mangoes

When is the best time to buy mangoes? That depends on the kind of mango you want to buy. Most types may be purchased throughout the summer and spring, while just a handful can be bought during autumn or winter.

If fresh mangoes are hard to find where you live, you may be able to get them in cans, jars, or frozen. On the other hand, they may have added sweeteners (such as fruit juice) so the mango nutrition is not as good as fresh options. This will result in a significant alteration to the mango’s nutritional breakdown.

For instance, one type of canned mango calories has 25 grams of carbohydrates and 22 grams of sugar in a serving, which is about half a cup. Since the fruit is preserved in sugar, just one serving has almost double as much sugar as fresh mango.

Look for frozen fruit with no additional sugar added if you search for a healthier alternative to fresh mango. Certain canned and jarred types may be likewise packaged lacking syrup (in water or fruit juice).

One more choice is the mango calories that have been dried. However, the sugar content will have a higher concentration once the fruit has been dried. Because some of the dried mangoes could also have sugar sprinkled on them, the number of carbohydrates and sugar you take in with each serving might increase.

Storage and Food Safety for Mango Nutrition

Room temperature is ideal for storing mangoes until they are ready to eat. If you purchase a not-quite-ripe mango, put it in a paper bag and leave it at room temperature.

Mangos should not be in the fridge until they are soft and ripe. Once soft and ripe, you can put them in the refrigerator to slow the ripening process.

Uncut, ripe mangoes can be kept in the refrigerator for up to five days after reaching full maturity. They also advise peeling the fruit and freezing it for up to six months for optimal mango nutrition or storing it in the fridge for a few days in an airtight container.

How To Prepare Mango Calories

Cutting a mango can be a little challenging due to the large seed in the middle of the fruit and the slippery flesh. Chopping the mango into cubes parallel to the skin or slicing it into long strips are also efficient approaches.

One effective strategy for slicing a mango is as follows:

  1. Cut the mango into long vertical slices about a quarter of an inch (6 mm) from the center while leaving the skin on. This will allow you to extract the content from the pit
  2. Without cutting the skin, create a grid-like design in the flesh of each of these slices
  3. Remove the portion of the flesh that has been sliced from the skin

Mango calories may be enjoyed in a variety of ways, including the following:

  • Sliced and served with other types of tropical fruit
  • Grilled mango is a delicious topping for burgers or fish
  • Diced and added to salsa
  • Toss it in a cool salad during the summer
  • Blend it in with your smoothies
  • Diced and added to a quinoa salad
  • Mix mango with Greek yogurt or porridge for a tropical twist

Bear in mind that compared to many other fruits, mango calories are naturally sweeter and have a higher sugar concentration. Mango nutrition should be used in moderation; the recommended daily serving size is roughly 2 cups (330 grams).

The Bottom Line: How Many Calories Are in a Mango?

Mango nutrition facts have been linked to various health advantages, including the possibility of having an anticancer impact and improvements in immune function, digestive health, and ocular health. Mango calories are a rich source of vitamins, minerals, and antioxidants.

The best aspect is that they are delicious and simple to include in your diet as a component of many different cuisines, including smoothies.

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Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.

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Daniel Boyer is a practicing Doctor of medicine with a passion for medical research. He specializes in molecular biology, histology, and pharmacology.