Mangue

Fruit

Item Rating: 79/100

1 serving (165 grams) contains 99 calories, 1.4 grams of protein, 0.6 grams of fat, and 24.7 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		35.3 g	12%
	Dietary Fiber	3.7 g	13%
	Sugars	32.1 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		25.7 mg	1%
Iron		0.3 mg	1%
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 (5.1%)

Carbs: 141 cal (89.8%)

About Mangue

The mango, or 'mangue' in French, is a tropical fruit native to South Asia and cultivated in many warm climates worldwide. It is a cornerstone ingredient in several cuisines, including Indian, Thai, and Caribbean dishes, where it is used in desserts, chutneys, smoothies, and salads. Mangoes are highly nutritious, offering about 60 calories per 100 grams with low fat and protein content. They are rich in carbohydrates for energy and packed with essential vitamins and minerals such as Vitamin C, Vitamin A, potassium, and small amounts of calcium and iron. Additionally, they contain dietary fiber that supports digestion and compounds with antioxidant properties, making them a healthful and flavorful addition to various diets.

Health Benefits

• Boosts immunity with high Vitamin C content (36.42 mg per 100g), which supports white blood cell production.
• Promotes eye health due to Vitamin A, essential for maintaining healthy vision and preventing night blindness.
• Supports digestion with 1.58 g of dietary fiber per 100g, aiding in regular bowel movements.
• Fights oxidative stress as mangoes contain polyphenols like mangiferin, which act as antioxidants.
• Helps maintain electrolyte balance thanks to potassium, crucial for heart and muscle function.

Dietary Considerations

Allergens: Contains latex allergy, oral allergy syndrome (triggered by birch pollen)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb diets

Selection and Storage

Store unripe mangoes at room temperature to allow them to ripen. Once ripe, they can be stored in the refrigerator for up to 5 days to extend freshness.

Common Questions About Mangue Nutrition

Is mango high in protein?

Mango is not high in protein, as it contains only about 0.85 grams of protein per 100 grams. It is primarily valued for its natural sweetness and vitamin content rather than protein.

Can I eat mango on a keto diet?

Mango is not ideal for a strict keto diet due to its high carbohydrate content—approximately 15 grams of carbs per 100 grams, including 13.6 grams of natural sugars. It may be consumed in very small amounts if carefully tracked, but it could easily exceed your daily carb limit.

What are the health benefits of mango?

Mango is rich in vitamin C and antioxidants, which support immunity and skin health. Additionally, it contains dietary fiber (1.58 grams per 100 grams), which aids digestion. However, its high natural sugar content may not be suitable for individuals managing blood sugar levels.

What is a recommended portion size for mango?

A recommended portion size for mango is about 100 grams, or roughly half a cup of sliced mango. This provides 60 calories, making it a reasonable serving for those monitoring calorie intake while enjoying its nutritional benefits.

How does mango compare to other fruits like bananas or oranges?

Mango is slightly higher in natural sugars than oranges but lower than bananas. It provides 60 calories and 15 grams of carbohydrates per 100 grams, compared to bananas which have around 89 calories and 23 grams of carbs. Mango is also richer in vitamin C than bananas but less so than oranges.

Data Sources & Scientific References