Calories in a Mango, Nutrition Facts, Benefits, & More
Medically Reviewed By
Prof. Ashok Rattan
Written By Sheena Mehta
on Aug 24, 2024
Last Edit Made By Sheena Mehta
on Aug 24, 2024
Introduction
Mango, or Mangifera indica, belongs to Southeast Asia. The fruit has been cultivated for over 4,000 years. There are numerous varieties of mangoes. Each has its own unique shape, size, color, and characteristics.
“king of fruits," mango is loved by people worldwide. It is not only because of their deliciousness but also because they are highly nutritious. Mango is a juicy and delicious tropical fruit. It contains an outer skin, a fleshy edible portion, and a central stone surrounding a single seed.
Would you like to know?
- Mangoes were first grown in India around 5000 years ago.
- Depending upon the region or nation of cultivation, mango is also known as manga, mangou, mangue, and mangot in different parts of the world.
- Mangoes get yellow or even orange as they continue to ripen.
Going forward, we will learn about the health benefits of mangoes, their nutritional value, and creative ways to enjoy them.
Nutritional Value and Calories in Mangoes
Mangoes contain digestive enzymes. The combination of xanthones and polyphenols in mangoes act as antioxidants, contributing to fighting against various health ailments, including heart conditions and certain cancers.
One-cup sliced mangoes per 100 gm include:
| Calories | 60 |
| Fat | 0.4 g |
| Sodium | 1 mg |
| Potassium | 168 mg |
| Carbohydrates | 15 mg |
| Protein | 0.8 g |
| Vitamin C | 60% |
| Iron | 1% |
| Vitamin B6 | 5% |
| Magnesium | 2% |
| Fiber | 0.85-1.06 g |
One-cup sliced mangoes per 165 gm include:
| Calories | 99 |
| Fat | 0.7 g |
| Sodium | 2 mg |
| Potassium | 6% |
| Carbohydrates | 25 mg |
| Protein | 1.4 g |
| Vitamin C | 60 mg |
| Iron | 0.3 mg |
| Vitamin B6 | 8% |
| Magnesium | 8% |
| Fiber | 2.6 mg |
After getting to know about the impressive nutritional profile of mangoes, it’s time to look at the possible health benefits of mangoes.
7 Proven Health Benefits of Mangoes
Sweet and delicious fruits like mangoes are an awesome substitute to junk food and other unhealthy foods. Mangoes contain sugar, which is different from processed sugar. The fruit sugar in mangoes is balanced out by fiber and essential nutrients that are beneficial for the body.
Whole foods like mangoes are more satisfying, plus, they offer health benefits, including:
- Eating mangoes can help with weight control: Consuming mangoes in moderation can avert overeating, and decrease unwanted hunger pangs. Besides, their natural deliciousness can pamper your taste buds.
- Mangoes have anti-cancer properties: Do you know the presence of pyrogallate in mangoes can provide protection against cancer. Even studies reveal that mango extracts also prevent the spread of the disease and minimize the size of cancerous tumors.
- Mangoes also help with digestion: Mangoes contain bioactive ingredients such as esters, aldehydes, and terpenes that boost the appetite while improving the functioning of the digestive tract.
- Eat mangoes in pregnancy: It is beneficial to eat mangoes in pregnancy as they contain a host of nutrients. Do you know that one ¾ serving of mango can fulfill a folate deficiency in the body? Rich in important nutrients like iron and vitamin A, this food is a powerhouse of vital minerals and vitamins. Mangoes make tasty snacks and can satisfy pregnancy cravings.
- Mangoes help treat anemia: Mango is also known as an anemia-reducing meal. Its regular consumption can help increase hemoglobin levels, which is crucial to fighting off muscle cramps, dizziness, menstrual abnormalities, heart-related ailments, and more.
- Eating mangoes can reduce the signs of premature aging: As per the research done by the University of Hyderabad, mangoes can mitigate the signs of aging. The presence of polyphenols in mangoes, such as mangiferin, may help protect the skin from oxidative stress caused by free radicals.Thus, it keeps you feeling youthful and radiant.
- Eating mango is essential for vitamin C: One cup of mango can offer you 46 milligrams of vitamin C. It can improve iron absorption in the body.
In short, we can say that mango consumption is beneficial for your body. Most mangoes are available in their peak seasons, which are spring and summer. However, a few varieties of mangoes are available in the fall and winter.
Popular varieties of mangoes include:
Honey mangoes or Ataulfo mango
- USP: Bright-yellow color.
- Country: Mexico
Francis Mangoes or 'Madame Francis'
- USP: Yellow-green
- Country: West Indies
Haden Mangoes
- USP: Red-yellow
- City:Miami, Florida
Keitt and Kent
- USP: Green
- Country: Florida, Mexico, and Brazil
Tommy Atkins Mangoes
- USP: Green-red
- Country: Florida
Palmer Mangoes
- USP: Purple Hue
- Country: Brazil and United States
10 of the Most Popular Varieties of Mango in India
| Types of Mangoes | Cities |
| Alphonso | Devgad, Maharashtra |
| Kesar Mango | Junagadh, Gujarat |
| Langra Mango | Varanasi, Uttar Pradesh |
| Chaunsa Mango | Kurukshetra, Haryana |
| Safeda Mango | Banganapalle, Andhra Pradesh |
| Totapari Mango | South India |
| Neelam Mango | Pan India |
| Dasheri Aam/Mango | North India |
3 Best Ways to Consume Mangoes
No doubt, fresh mangoes give a heavenly experience to your taste buds. Below are different ways to consume mangoes to take your mango-eating experiences to the next level.
- Mango smoothie
Ingredients: mango, yogurt, honey, milk, and ice.
- Mango Chia Seed Pudding
Ingredients: mango pulp, chia seeds, chopped mango, and coconut milk.
- Mango Roll Ups
Ingredients: mango and deli meat such as har, turkey, and salami.
Eat mango as a snack, mango with meals, mango juice, and mango ice cream, mango salad, and few more options are available to relish your taste buds.
What are the side effects of eating mangoes?
Mango is a naturally sweet fruit and has several health benefits. However, there are some side effects of eating mangoes, including
- Weight gain: The high sugar and calories in mangoes can cause weight gain.
- Digestive Issues: Overeating mangoes can cause gas, bloating, and diarrhea.
- Increases blood sugar levels: mangoes boast of around 51, which is a low glycaemic index (GI). Foods like mangoes that are low in GI can gradually spike blood sugar levels.
- Allergic reactions: Mangoes can cause allergic reactions, which can resolve within a week.
- Interference with medicines: Mangoes can interfere with medicines prescribed for diabetes. This can spike blood sugar levels. Besides, vitamin A in mangoes can interact with antibiotics, which can be harmful for the user.
Summary:
It is clear from the information above why a mango is called the "king" of fruit.” The fruit is loaded with essential nutrients that offer significant positive effects on your health. You should incorporate mango in your daily diet to improve your health. Nevertheless. It contains everything that your body needs to stay energized.
