Mango Nutrition: Understanding the Facts About Calories, Protein, Fat, Carbs, and Vitamins
Mango is a tropical fruit that is known for its sweet, juicy flavor and bright orange flesh. Apart from its taste, mango is also packed with essential nutrients that make it a healthy addition to any diet. In this article, we will be discussing the nutritional value of mango, including its calorie count, macros, and other important information.
How Many Calories in a Mango?
Mango is a low-calorie fruit that makes for a great snack or dessert. One cup of diced mango contains approximately 100 calories. However, the calorie count may vary depending on the size of the mango and how it is prepared. For example, a large mango may contain up to 200 calories, while dried mango has a higher calorie count due to its concentrated sugar content.
Mango Nutrition Facts
Mango is packed with essential vitamins and minerals that are important for overall health and well-being. Here are some of the key nutrients found in mango:
Vitamin C: Mango is an excellent source of vitamin C, which helps boost the immune system and protect against infections.
Vitamin A: Mango is rich in vitamin A, which is important for maintaining healthy skin, vision, and immune function.
Fiber: Mango is high in fiber, which helps promote healthy digestion and keeps you feeling full for longer.
Potassium: Mango contains potassium, which is essential for maintaining healthy blood pressure levels and heart function.
Folate: Mango is a good source of folate, which is important for fetal development during pregnancy.
Mango Macros
Mango contains a balance of macronutrients that are essential for maintaining a healthy diet. Here is the macro breakdown for one cup of diced mango:
- Carbohydrates: 25 grams
- Protein: 1 gram
- Fat: 0.5 grams
Mango Nutritional Value
Mango is not only low in calories but also has an impressive nutritional value. One cup of diced mango contains the following:
- Calories: 100
- Carbohydrates: 25 grams
- Protein: 1 gram
- Fat: 0.5 grams
- Fiber: 3 grams
- Vitamin C: 67% of the daily value (DV)
- Vitamin A: 26% of the DV
- Folate: 18% of the DV
- Potassium: 6% of the DV
Carbohydrates in Mango : How Many Carbs are in a Mango?
Mango is a fruit that is naturally high in carbohydrates. One cup of diced mango contains approximately 25 grams of carbs. However, the carbs in mango are mainly from natural sugars and fiber, which makes them a healthier option than processed carbs.
Fats in Mango
Mango is a low-fat fruit that contains only 0.5 grams of fat per cup. The fat in mango is primarily unsaturated, which is the healthier type of fat that helps lower cholesterol levels and reduce the risk of heart disease.
Protein in Mango
Mango is not a significant source of protein, as one cup of diced mango contains only 1 gram of protein. However, mango can still be a part of a healthy diet that includes other sources of protein.
Is Mango Good For You
Yes, mango is considered a nutritious fruit and can be beneficial for one's health when consumed as part of a balanced diet. Mangoes are low in calories, high in fiber, and rich in various vitamins and minerals such as vitamin C, vitamin A, potassium, and folate.
The fibre content in mangoes can help promote digestive health by regulating bowel movements and preventing constipation. Additionally, mangoes contain antioxidants such as beta-carotene and flavonoids, which can help protect against cell damage caused by harmful molecules called free radicals.
Mangoes also have a low glycemic index, meaning they are unlikely to cause a rapid spike in blood sugar levels. This makes them a good option for individuals with diabetes or those who are trying to manage their blood sugar levels.
Overall, mangoes can be a healthy addition to one's diet when consumed in moderation as part of a balanced and varied diet. It is important to note that individuals with certain medical conditions, such as allergies to mangoes or kidney problems, may need to avoid or limit their intake of this fruit.
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