Calories in Mango, Nutrition Facts, Benefits, & More

Who does not wish to have a nice delight of mango, be it raw and sliced or cooked into a meal? Mango is one of the most widely consumed fruits and is often regarded as the most delicious of fruits, mostly because of its rich, sweet taste. But are you aware of the calorie content in a mango? If not, then this article might be the best guide for you.

Please read this article till the end to get a detailed idea regarding the types of nutrients that are found in mango, the net calorie content, how much of it you must consume, the health benefits of mango, and other necessary details.

List of all the nutrients in mango:

Mango, apart from being delicious, is rich in high amounts of nutrients that are highly crucial for your overall health and wellness. If you consume one cup of sliced mangoes, which may consist of a serving of around 165 grams, then you are likely to take in certain nutrients as listed below, in the following quantities:

• Protein: 1.4 grams

• Carbohydrates: 24.8 grams

• Fat: 0.6 grams

• Fibre: 2.6 grams

• Vitamin A: 10 per cent of the Daily Value (DV)

• Vitamin B 6: 15 per cent of the DV

• Vitamin C: 67 per cent of the DV

• Vitamin E: 10% of the DV

• Vitamin K: 6% of the DV

• Copper: 20 per cent of the DV

• Folate or folic acid: 18 per cent of the DV

• Niacin: 7 per cent of the DV

• Potassium: 6 per cent of the DV

• Riboflavin: 5 per cent of the DV

• Magnesium: 4 per cent of the DV

• Thiamine: 4 per cent of the DV

One must note here that the list of nutrients and their amounts as listed here are not always fixed. These values may vary depending on the type of mangoes you are consuming, the breed, and other factors.

Calorie content in mangoes:

Have your ever calculated the number of calories that are present in mangoes before consuming mangoes? It is always important to be aware of the calorie content in mangoes before you start adding them to your diet, so that you are aware of the calorie intake.

The calorie count in mangoes can often depend on the amount of the mango flesh that you are consuming. A medium-sized mango, which may weigh around 200 grams, may roughly contain 120 to 150 calories, while when the size of the mango reduces to 100 grams, then you are likely to get around 60 to 63 calories, along with 15 grams of carbohydrates and fibre. On the other hand, if you consume a bowl of sliced mangoes, which is around 165 grams, then the calorie content can be 99, or less than 100.

Nutritional facts in mangoes:

Mangoes can be considered as some of the richest sources of the major vitamins, minerals, and different types of macronutrients that are required in the body for maintaining healthy physiological functioning. For instance, mangoes can be considered as one of the greatest sources of vitamin C, which helps to fulfil a large portion of your daily needs. Besides this, vitamin C in mango can also act as an antioxidant that will not only help to reduce the risks of developing diseases but can also help to boost your immune system.

Apart from these, mangoes are rich in nutritional components such as folic acid and copper, which can be beneficial for maintaining better development and improving the overall physiological functions of the body. The other nutrients found in mango may include Vitamins A, B6, E, K, Magnesium, and Potassium that are meant to keep you healthy and will help you to stay away from diseases.

Health benefits of having mango in your diet:

There are several health benefits that you may develop after adding mangoes to your daily diet. The benefits may often vary based on the types of mangoes that you consume each day. Some of the most common health benefits may include the following:

1. Mangoes can reduce the risks of cancer:

The plant-based components and the vital nutrients that are present in mango are beneficial in reducing the conditions that can lead to fatal conditions, such as cancer or related types of carcinogenic diseases.

Moreover, the components such as beta-carotene, a pigment that plays a major role in the yellow (or yellowish orange) colour of mango, can act as a major antioxidant, which can help to fight oxidative stress. These components also help to fight the actions of disease-causing free radicals, which can help to prevent the risks of developing severe health disorders. The antioxidant properties in mango can also help to prevent cell damage, which is one of the leading causes that lead to cancer.

2. Mangoes can be beneficial for your heart:

If you are concerned about your heart health, you can easily add mangoes to your daily diet as a healthy option for reducing problems related to your cardiac health. This is because many experts are claiming these days that mangoes consist of rich amounts of minerals such as magnesium and potassium, which are highly beneficial for maintaining healthy blood flow and thus help improve the circulatory system.

Apart from these, the nutrients in mango are beneficial for relaxing the blood vessels, which can help in keeping the blood pressure levels within control. This can help to reduce the risks of developing various types of cardiovascular conditions, such as heart failure, stroke, cardiac arrest, and so on.

3. Mangoes are low in calorie content:

Based on the data given above, it is quite clear that the net calorific content is quite low. Besides this, mangoes have quite a low-calorie density as well. This means that mango has fewer calories for the volume of food it provides. Moreover, the amount of fibre content in mango can help you to stay full, which will not lead to chances of binge eating or excess intake of calories. It is mostly due to this reason that many experts and dietitians recommend people to have a mango at the start of your day, so that they may feel full for the rest of the day.

4. Mangoes are rich in immune-boosting nutrients:

Mangoes are considered one of the greatest sources of antioxidants, for which many dietitians and health experts recommend the consumption of mangoes for boosting your immune system. It is a rich source of components such as vitamin A, which is known to improve your immune system significantly. Vitamin C in mangoes can also boost your immune system by preventing the development of various types of diseases.

Moreover, the vitamins and minerals that are found in mangoes can help produce white blood cells that are beneficial in fighting diseases. They also work effectively to improve the defences of your skin. The components in mangoes that can provide a strong immune system include: the B vitamins, vitamins C and E, folate or folic acid, and copper.

Which expert to consult before consuming mangoes?

If you are planning to add mangoes to your daily diet, it is highly recommended that you consult a dietitian. This is because a dietitian may be able to say whether you need to consume mangoes and in what quantities. You may also consult a diabetic expert or a general physician to know how many mangoes you can have each day if you have diabetes.

Final Thoughts:

Mango is one of the most widely consumed fruits, not only in India, but also in some of the major parts of the world. It is relished and consumed not only for its rich, sweet and delicious taste, but experts recommend this fruit for the essential nutrients that are present in this fruit and the health benefits that you can derive from them. Mangoes are not only rich in key vitamins and minerals, but they are also low in calorie content. But when you are consuming mangoes, it is important to consult with your expert first to prevent the risks of side effects.

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