Mangos

Fruit

Item Rating: 78/100

1 serving (165 grams) contains 99 calories, 1.4 grams of protein, 0.6 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.7g)

Calories		141.4
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.9 mg	0%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	3.7 g	13%
	Sugars	32.9 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		25.7 mg	1%
Iron		0.4 mg	2%
Potassium		395.7 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 8 cal (5.1%)

Protein: 8 cal (5.0%)

Carbs: 142 cal (89.9%)

About Mangos

Mangos are tropical fruits native to South Asia but are now cultivated in various warm climates worldwide, including India, Mexico, and the Philippines. Known as the 'king of fruits,' mangos are prized for their juicy, sweet flavor and versatility in both sweet and savory dishes. A typical serving of mango (100g) contains approximately 60 calories, with no cholesterol or sodium, and provides vital nutrients, including carbohydrates for energy, dietary fiber for digestion, and a significant amount of Vitamin C, accounting for over 40% of the daily recommended intake. Mangos also include small quantities of calcium, iron, and other vitamins, making them a nutrient-dense fruit that's a popular choice in global cuisines such as Indian curries, Thai salads, and Western desserts.

Health Benefits

• Boosts immunity: High in Vitamin C (36.42mg per 100g), crucial for immune function and skin health.
• Supports digestion: Contains 1.58g dietary fiber per 100g, aiding in digestive health by promoting regular bowel movements.
• Promotes eye health: Rich in Vitamin A precursors (beta-carotene), critical for maintaining good vision and preventing eye-related diseases.
• May reduce inflammation: Contains polyphenols like mangiferin, known for their antioxidant and anti-inflammatory properties.
• Improves skin vitality: The antioxidants in mangos, in combination with Vitamin C, help combat oxidative stress and support collagen production.

Dietary Considerations

Allergens: Contains Mango allergy (common in individuals allergic to poison ivy due to similar urushiol compounds)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb diets, individuals sensitive to natural fruit sugars (fructose)

Selection and Storage

Store unripe mangos at room temperature to ripen, then transfer to the refrigerator to extend freshness for up to five days. For preparation, peel off the skin and cut around the central pit before slicing or dicing.

Common Questions About Mangos Nutrition

Are mangos high in calories or sugar?

Mangos are relatively low in calories, with about 60 calories per 100 grams. However, they are high in natural sugars, containing approximately 13.9 grams of sugar per 100 grams. If you're watching your sugar intake, it's best to enjoy them in moderation.

Can I eat mangos on a keto or low-carb diet?

Mangos are not ideal for a keto or low-carb diet due to their carbohydrate content. A 100-gram serving has around 15.2 grams of carbs, mostly from natural sugars, which can quickly impact your daily carb limit on these diets.

What are the health benefits of mangos?

Mangos are a great source of vitamin C, providing about 36.4 mg per 100 grams, which supports immune health. They also contain dietary fiber (1.6 grams per 100 grams) that aids digestion. Additionally, mangos are rich in antioxidants, which may help protect cells from oxidative stress.

How much mango should I eat in a day?

A typical serving size is about 1 cup (165 grams), which provides around 99 calories and 24.7 grams of carbohydrates. For balanced nutrition, include mangos as part of a diet rich in a variety of fruits and limit consumption to one serving if you're managing sugar or carb intake.

How do mangos compare to other fruits like bananas or apples?

Mangos are slightly higher in natural sugars (13.9 grams per 100 grams) compared to apples (10.4 grams) and bananas (12.2 grams). They also have more vitamin C than both and less fiber than apples. Mangos provide a unique tropical flavor and are softer and juicier, making them ideal for smoothies and desserts.

Data Sources & Scientific References