Calories in Mango: Everything You Need to Know
Mango is a delicious and tropical fruit enjoyed worldwide. But if you’re watching your calorie intake, you might wonder: how many calories are in a mango? This article explores mango calorie content, nutritional value, health benefits, and how mangoes fit into a balanced diet.
How Many Calories Are in a Mango?
The calorie content in mangoes varies depending on their size and variety. Below is an estimate of mango calories based on different serving sizes:
- Small Mango (150g) – 90 calories
- Medium Mango (200g) – 120 calories
- Large Mango (300g) – 180 calories
- Sliced Mango (1 cup, 165g) – 99 calories
- Mango with Skin (100g) – 60 calories
- Mango without Skin (100g) – 57 calories
Different mango varieties also have slightly different calorie counts due to their sugar content. For example, Alphonso mangoes are sweeter and may have more calories than Kent mangoes due to higher natural sugar levels.
Nutritional Facts of a Mango
Mangoes are nutrient-dense and provide essential vitamins and minerals. Here’s a breakdown of mango nutrition per 100g:
- Calories: 60
- Carbohydrates: 15g
- Sugars: 14g
- Fiber: 1.6g
- Protein: 0.8g
- Fat: 0.4g
- Vitamin C: 44% of the Daily Value (DV)
- Potassium: 168mg
Health Benefits of Mangoes
Mangoes are more than just sweet treats. They offer various health benefits, including:
1. Supports Digestion
Mangoes contain digestive enzymes like amylases, which help break down carbohydrates and improve digestion. Learn more about digestive-friendly foods.
2. Rich in Antioxidants
Mangoes are loaded with antioxidants such as mangiferin, quercetin, and beta-carotene, which help fight free radicals and reduce the risk of chronic diseases.
3. Boosts Immunity
High in vitamin C and vitamin A, mangoes help strengthen the immune system and support overall health. According to the National Institutes of Health, vitamin C plays a crucial role in immune function.
4. Promotes Heart Health
Mangoes contain magnesium and potassium, which help regulate blood pressure and support heart function.
5. Enhances Skin Health
The high vitamin A and vitamin C content in mangoes helps maintain healthy skin by promoting collagen production and preventing premature aging.
Best Ways to Include Mangoes in Your Diet
There are various delicious and healthy ways to enjoy mangoes:
- Raw as a snack – Whole mangoes or mango slices make an easy, naturally sweet snack.
- In smoothies – Blend mango with yogurt, banana, and spinach for a nutritious smoothie.
- As a salad ingredient – Add mango slices to fruit salads or green salads for extra sweetness.
- Mango salsa – A fresh, tangy topping for grilled chicken or fish.
- Mango chutney – A flavorful condiment that pairs well with Indian dishes.
- Frozen mango treats – Blend and freeze mango puree for a refreshing sorbet.
Are Mangoes Good for Weight Loss?
Yes! While mangoes are naturally sweet, they can be part of a weight loss diet when eaten in moderation. Their fiber content helps keep you full, reducing the likelihood of overeating.
For best weight loss results, pair mangoes with a balanced diet and regular exercise. If you’re tracking your calorie intake, remember that processed mango products like dried mango or mango juice have higher sugar and calorie levels than fresh mango.
Are There Any Side Effects of Eating Mangoes?
While mangoes are generally safe and healthy, excessive consumption may lead to:
- Digestive issues – Overeating mangoes may cause bloating and gas due to their fiber content.
- Blood sugar spikes – Mangoes are naturally high in sugar, so people with diabetes should consume them in moderation.
- Allergic reactions – Some individuals may be allergic to mango skin or sap, leading to skin irritation.
Conclusion
Mangoes are a delicious, nutritious, and naturally sweet fruit that fits well into a healthy diet. Whether you eat them raw, in smoothies, or in salads, they provide essential vitamins, minerals, and fiber while satisfying your sweet tooth.
By understanding the calories in mangoes, you can enjoy them guilt-free while benefiting from their numerous health advantages. If you’re on a weight loss journey, mangoes can be a great addition to your diet plan. For more information on healthy eating and weight loss, check out EatExact’s latest guides.
