1 serving (200 grams) contains 150 calories, 2.0 grams of protein, 0.5 grams of fat, and 38.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.5 mg | 0% | |
| Total Carbohydrates | 44.7 g | 16% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 38.8 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 380 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Golden mango
The golden mango, a tropical fruit native to South Asia and widely cultivated in regions like India, Southeast Asia, and parts of South America, is cherished for its rich sweetness, smooth texture, and vibrant golden-yellow hue. This fruit is deeply integrated into cuisines like Indian, Thai, Caribbean, and Latin American, appearing in desserts, beverages, and savory dishes alike. Nutritionally, golden mangoes are a powerhouse of vitamins, particularly vitamin C and vitamin A, and are a good source of dietary fiber. They also contain small amounts of B vitamins, potassium, and antioxidants such as beta-carotene. With approximately 100 calories per cup (165 grams) of sliced mangoes, this fruit is both nutrient-dense and low in fat, making it an excellent choice for a balanced diet.
Health Benefits
- Rich in vitamin C, supporting immune health and collagen production (46 mg per cup, covering about 50% of the daily value).
- High in vitamin A, essential for eye health and skin maintenance (89 micrograms per cup, fulfilling about 10% of the daily value).
- Contains dietary fiber, aiding in digestion and gut health (about 2.6 grams per cup).
- Packed with antioxidants like beta-carotene, which helps combat oxidative stress.
- Contains potassium (277 mg per cup), which supports healthy blood pressure regulation.
Dietary Considerations
Selection and Storage
Store ripe mangoes in the refrigerator for up to 5 days to maintain freshness. Unripe mangoes can be kept at room temperature until they soften and become fragrant.
Common Questions About Golden mango Nutrition
Is golden mango high in protein?
Golden mango is not high in protein, as it contains only about 0.8 grams of protein per 100 grams. It is primarily a source of carbohydrates and is more notable for its vitamin content, like vitamin C and vitamin A, rather than protein.
Can I eat golden mango on a keto diet?
Golden mango is not typically suitable for a strict keto diet as it contains approximately 15 grams of net carbs per 100 grams. Its natural sugar content makes it better suited for moderate or high-carb dietary plans.
What are the health benefits of golden mango?
Golden mango is rich in antioxidants, particularly vitamin C, which supports immune health, and beta-carotene, which is good for eye health. It is also high in dietary fiber, aiding digestion, but its high sugar content should be consumed in moderation by those managing blood sugar levels.
What is a healthy serving size of golden mango?
A healthy serving size of golden mango is about 1 cup, or roughly 165 grams, which contains around 100 calories, 24 grams of carbs, and 3 grams of fiber. This portion provides a significant amount of vitamin C while keeping sugar intake controlled.
How does golden mango compare to regular mango in nutrition and taste?
Golden mango tends to be sweeter and less fibrous compared to regular mango varieties, making it a popular choice for desserts. Nutritionally, both types are similar, offering comparable calories, sugar, and vitamin content, although golden mango may have slightly less fiber due to its smoother texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
