Mango belongs to the summer season and is made up of 83.5% water. Water-rich fruit has many health benefits for the body. The largest producer of mango is India.
The mango's scientific name is 'Mangifera Indica'. It is commonly consumed raw or as a juice. There are 50+ varieties of mangoes available worldwide.
Mango Nutrition Facts
Here below table shows mango's nutritional value per 100g.
Serving size 100 g
Servings per container 1 Calories from Fat 0 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Facts
Amount per serving
Calories 60
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 1mg
1%
Total Carbohydrate 15g
5%
Dietary Fiber 1g
4%
Sugars 14g
Protein 1g
100 gram of mango contains 60 Kcals, 0 grams of fat, 15 grams of carbohydrates, and 1 gram of protein.
There is no cholesterol and trans fat in the muskmelon. It holds just 1 mg of sodium.
Calories:
100 grams of mango has 60 Kcals(250 kJ). It is low-calorie food because it comprises 83.5% water. Most of the calories come from carbohydrates.
A 100-gram of mango brings 15 grams of carbohydrates, 1 gram of fiber, and 14 grams of natural sugar. In 100 grams of mango, Net carbs(Total Carbs-Fiber) should be 14 grams.
14 grams of sugar include:
Sucrose 6.97g
Glucose 2.01g
Fructose 4.68g
Starch 0.03g
Mango doesn't hold the fat micronutrient (or hold less than 1g).
Mango holds just 1 gram of protein per 100-gram serving.
Glycemic Index:
The glycemic index of mango is 51-56. It holds a moderate glycemic index.
Vitamins And Minerals In Mangoes
Vitamines | Content | Minerals | Content |
|---|---|---|---|
Vitamin C | 36.4 mg | Calcium | 11 mg |
Vitamin A | 54 mcg | Phosphorus | 14 mg |
Vitamin E | 0.9 mg | Potassium | 168 mg |
Vitamin K | 4.2 mcg | Iron | 0.16 mg |
Vitamin B1 | 0.028 mg | Magnesium | 10 mg |
Vitamin B2 | 0.038 mg | Zinc | 0.09 mg |
Vitamin B3 | 0.669 mg | Copper | 0.111 mg |
Vitamin B6 | 0.119 mg | Manganese | 0.063 mg |
Vitamin B9 | 43 mcg |
100 grams of mango provide Vitamin C(40%), Vitamin A(6%), Vitamin E(6%) and Vitamin K(4%) of your RDA(Recommended Dietary Allowances).
Vitamin C help with wound healing; Vitamin A helps your heart, lungs, and other organs work properly; Vitamin E preserves healthy skin and eyes; and Vitamin K is essential for blood clotting and healthy bones.
Mango also has a fair amount of B vitamins. 100 grams of mango can deliver Vitamin B1(thiamin) 2%, Vitamin B2(riboflavin) 3%, Vitamin B3(niacin) 4%, Vitamin B6 (pyridoxine) 9%, and Vitamin B9(folate) 11% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.
Minerals are also needed for the body's health. Let's check its portion value.
100 grams of mango have Calcium 1%, Phosphorus 0%, Potassium 8%, Iron 1%, Magnesium 2%, Zinc 1%, Copper 12%, and Manganese 3% of your RDA (Recommended Dietary Allowances).
Calcium strengthens our bones; Phosphorus plays a necessary role in forming DNA and RNA; Potassium regulates fluid balance; Iron decreases tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.
Zinc plays a noteworthy role in building proteins; Copper produces red blood cells; Manganese helps the body to create connective tissue, bones, and blood clotting factors.
Mango Benefits
Loaded with nutrients:
Mango has a fair amount of vitamins and minerals. It is loaded with Vitamin C. 100 grams of mango(raw) have 36.4 grams of vitamin C, 40% of RDA (Recommended Dietary Allowances). It also has 6% of Vitamin A, 6% of Vitamin E, 9% of Vitamin B-6, and 11% of Vitamin B-9.
Mango benefits for the skin:
Mango contains a high vitamin C. Vitamin C does miracles for the skin. It can improve immunity, anti-aging, prevent fine lines and wrinkles, reduce inflammation, and protect skin from sun damage.
Low-Calorie Fruit:
Mango is made up of 83.5% of water. It is the perfect fruit for weight loss and a calorie deficit diet. About 100 grams of mango has only 60 Kcals(250 kJ).
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Frequently Asked Question(FAQ)
Yes, if you eat it according to your calorie goals. It has super low calories, but if you overconsume it, it will affect your calorie goals.
About 100 grams of mango can provide 40% of Vitamin C, 6% of Vitamin A, 6% of Vitamin E, 9% of Vitamin B-6, and 11% of Vitamin B-9. You can definitely call it a superfood.
Mango is a special summer fruit. It can only be available in summer. As per Ayurveda, mango is a fruit that can reduce your body heat that helps in the summer.