1 serving (100 grams) contains 60 calories, 0.5 grams of protein, 0.2 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
142.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.9 mg | 0% | |
| Total Carbohydrates | 35.7 g | 12% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 31.0 g | ||
| protein | 1.2 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 400 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 Mango sauce
Mango sauce is a versatile condiment or topping made predominantly from ripe mangoes, blended or cooked into a smooth consistency. It originates in tropical regions, where mango is a staple fruit, and is commonly found in cuisines such as Indian, Southeast Asian, and Latin American. Nutritionally, mango sauce retains many of the nutrients of fresh mangoes, including vitamins A and C, potassium, and dietary fiber. Depending on preparation, it may be naturally sweet or slightly spiced, making it a flavorful and nutrient-rich addition to a variety of dishes.
Health Benefits
- Rich in Vitamin C, which supports immune health and enhances iron absorption.
- Provides beta-carotene (a precursor to Vitamin A), which promotes healthy vision and skin.
- Contains natural dietary fiber, aiding in digestion and supporting gut health.
Dietary Considerations
Selection and Storage
Store mango sauce in an airtight container in the refrigerator for up to one week. For longer preservation, freeze portions for up to three months.
Common Questions About Mango sauce Nutrition
Is mango sauce high in calories and sugar?
Mango sauce is moderately high in calories and sugar due to the natural sugars in mangoes. On average, a 2-tablespoon serving contains around 40-50 calories and 8-12 grams of sugar, depending on whether sweeteners are added. It's important to check the label for added sugars if using store-bought versions.
Can I eat mango sauce on a keto or low-carb diet?
Mango sauce is generally not compatible with a strict keto or low-carb diet due to its high natural sugar and carbohydrate content. A 2-tablespoon serving typically contains 10-12 grams of carbs, which can quickly add up for those limiting carb intake.
Is mango sauce healthy, and what are its benefits?
Mango sauce can be healthy as it contains vitamins A and C from mangoes, which support immune health and skin health. However, it should be consumed in moderation due to its natural sugar content. Adding spices like ginger or cayenne can enhance its health benefits by providing anti-inflammatory properties.
What is the recommended serving size for mango sauce?
A typical serving of mango sauce is 2 tablespoons, which is enough to complement dishes without significantly increasing calorie or sugar intake. If using it as a marinade or dip, adjust portions based on your dietary needs and goals.
How does mango sauce compare to other fruit-based sauces?
Mango sauce is sweeter and less acidic compared to sauces made with fruits like tomatoes or cranberries. It pairs well with spicy and savory dishes, like grilled meats and seafood. For a lower-sugar option, consider diluting it with lime juice or blending with unsweetened fruits like avocado.
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.
- Vitamin C Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsDescribes vitamin C's health benefits, a key nutrient abundant in mangos and mango-based sauces.
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.
