Mango 101: Nutrition Facts

mango nutrition facts

Mango is one of the most eaten fruits worldwide, as evidenced by the fruit’s global production is around 55.4 million tonnes per year. They have been found in India and South-East Asia for the past 4000 years and are cultivated at a huge scale in these areas. There are many varieties of mango which have different tastes, colors, and many other features.

Mangoes are called “king of fruits” because of their rich taste, but along with flavor, it also has an impressive nutritional advantage which helps in improving immunity, eyesight, digestive problems as well as minimising the risk of cancer.

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Mango Nutrition

USDA gives the following data of important nutrients in mango for a single cup of raw mango –

Calories- 99
Fat- 0.6g
Sodium- 2mg
Carbohydrates- 25g
Fiber- 2.6g
Sugar- 23g
Protein- 14g
Vitamin C: 67% of the RDI
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI
(RDI means reference daily index)

Calories

A single cup of mango pieces will provide you around 99 calories, basically from carbohydrates. Calories mean the amount of energy you will get after eating or drinking that food. Thus mangoes are low in calories, but they are full of nutrients. The glycemic index of mango is estimated to be 51. The glycemic index of mango is pretty good, and thus it is rich in energy and glucose.

Fat

Mangoes generally do not have any sort of fat, and they can be known as fat-free food, as one cup of servings provides us only 0.6grams of fat. The fat they provide us is monounsaturated and polyunsaturated, which will not affect our body functioning.

Protein

Since mangoes are not that very much rich in protein, therefore you will find a very small amount of protein percentage(a little bit more than 1grams) when you will consume a whole cup of fresh mango. Proteins are required for muscle building in our body, and thus it is an essential part of our food component.

Carbohydrates

Carbohydrates are your body’s primary source of energy. They help as a fuel to your brain, heart muscles, nervous system, and heart and thus, your food should provide most of the carbohydrates, especially when from healthy sources. Mangoes are generally rich in carbohydrates. One cup of a fresh-cut mango will provide you around 25g of carbohydrates of that 23g from natural sugar, and around 2-3g is fiber.

Vitamin C

Mangoes possess many types of vitamins, particularly with a greater portion of vitamin C, which is also known as ascorbic acid and is a member of the water-soluble family of vitamins. One cup of serving (165 g of mango) contains around 60mg, which provides 66% of the daily need which is needed for your day to day life. Vitamin C is good for cell health in the body, immune system, strong connective tissue, and healthy blood vessels.

Vitamin A

Mangoes also have a good amount of vitamin A which is a fat-soluble vitamin, and you will also get good benefits from them in your health. Vitamin A helps in the proper functioning of the heart, lungs, kidneys, eyesight, and immune system. A cup of serving (165 g of mango) will provide around 1785.3IU, which will be around 11% of the total vitamin percentage of the mango.

Sugar

Mango contains natural sugar, which can contribute to increased blood sugar levels; however, it’s the supply of fiber and antioxidants may help minimize overall blood sugar impact. Over 90% of the calories in mango come from sugar, which may contribute to the increased sugar level in people who have diabetes. One cup of serving contains around 23g of sugar, which is quite a good percentage.

Fiber

Having a fiber is essential in food as it dissolves in water to form a gel-like substance. It gets bound to cholesterol and other fatty acids and promotes their excretion in waste, the fiber content in one serving is around 2.6grams, which is equivalent to 10% of the daily need of fiber in the body. About 61% percent of total dietary fiber in mango is the soluble type, while the rest 39% is insoluble type.

Other important components

Mangoes also include many polyphenols; they have over a dozen polyphenols, which include mangiferin, which is a very powerful polyphenol that also acts as antioxidants inside your body and thus helps in the proper functioning of your body. Mangoes are also a good source of folate for several other vitamins, i.e., vitamins B, A, C, K, E, which help improve our immunity system.

Conclusion

In this blog post, we have discussed the various important nutritional aspects of mangoes, the varieties of nutrients, carbohydrates, fiber, vitamins, etc., found in the mangoes, and how important they are to us in our body system.

Mango is a delicious fruit and packed with nutrients that help in fighting various diseases and maintaining a healthy lifestyle. It helps in digestion, lowers cholesterol, boosts immunity, etc. Hence, mangoes are fully filled with nutrition and various other important minerals that are very beneficial for our health and other biological systems.

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