Mango Nutrition Facts

Calories in Mangos and Their Health Benefits

Mangoes
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Mangos are tropical fruits that are flavorful and good for your health because they're high in vitamins, minerals and antioxidants. Years ago, they were hard to find and considered exotic, but these days mangos are available year round.

Mango Nutrition Facts

Mango Nutrition Facts
Serving Size 1 Cup Sliced Mango 
Per Serving% Daily Value*
Calories 99 
Calories from Fat 9 
Total Fat 1g2%
Saturated Fat 0.2g2%
Polyunsaturated Fat 0.2g 
Monounsaturated Fat 0.5g 
Sodium 2mg0%
Potassium 277mg6%
Carbohydrates 25g19%
Dietary Fiber 3g11%
Sugars 23g 
Protein 1g 
Vitamin A 13% · Vitamin C 80%
Calcium 2% · Iron 1%
*Based on a 2,000 calorie diet

Mangos are high in vitamin C. In fact, one mango has all the vitamin C you need for a whole day. It also has a lot of potassium, folate and vitamin A. One cup of mango slices has about 100 calories, almost no fat and 25 grams of carbohydrates. It's also almost sodium free and has about 3 grams of fiber.

Health Benefits of Mangos

Vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessel walls. Getting an insufficient amount of vitamin C every day can lead to bruising and make it difficult for wounds to heal properly.

Mango is high in potassium and has almost no sodium, so eating mango may help regulate blood pressure and body fluid balance. Folate is a B-complex vitamin that is important for heart health, production of blood cells and eating mango may help prevent a birth defect called spina bifida. Vitamin A is needed for normal vision, healthy skin, reproductive health, and normal cell development.

Mango is also adds fiber to your diet. Fiber is essential for a healthy digestive system and helps keep you feeling full between meals. It also slows down the absorption of sugar after you eat.

Mangos also contain quercetin, mangiferin, and norathyriol, which are all potential antioxidant compounds. Antioxidants help protect your body's cells from damage from free radicals and may have more health benefits, however, more research is needed to find out whether or not eating mangos has any health benefits beyond the nutritional value.

Common Questions About Mangos

Can I Be Allergic to Mangos?

There have been reports of various forms of mango allergies, but mango allergies aren't all that common.

Can I Eat Mango Skin?

Although not many people choose to eat mango skin, it is edible. If you want to give it a try, depending on the mango you might find that it tastes slightly bitter, chewy, and possibly tough. On the nutrition side, however, it's filled with various antioxidants and fiber. Note that it also contains urushiol, the same compound that causes reactions to poison ivy, so if you're sensitive be cautious about consuming mango skin.

Picking and Storing Mangos

Mangos are grown in Mexico, Peru, Ecuador, Brazil, Guatemala and Haiti and since they're harvested at different times, fresh mangos are found in the produce section all year round. Buy mangos that have smooth, unblemished skin, but don't worry too much about the color. Pick up a mango and give it a little squeeze. A ripe mango should be only slightly soft and feel like a ripe peach or avocado.

If you can't find a mango that's fully ripe, you can keep an unripe mango at room temperature. Once it's softer and ripe you can store your mango in the refrigerator for up to five days. If you need to store the mango longer, peel and cut the fruit into chunks. Place the chunks in a freezer bag and freeze for up to 6 months.

You can also find mango chunks in the freezer section of your grocery store, either alone or mixed with other fruits. Frozen mango can be thawed and used just like fresh mango. Your grocery store may also carry mango juice, which is nutritious but doesn't have the fiber found in whole fruit.

Healthy Ways to Prepare Mangos

A mango has one large seed on the inside and it can be a little tricky to cut the fruit (the National Mango Board shows you how). Serve fresh mangos as a snack with a little yogurt dip or scatter mango pieces over salads, or serve them with a little whipped cream and chopped nuts.

Frozen mango chunks are perfect for fruit smoothies. They go well with other tropical fruits like bananas and pineapples or blend them with plain low-fat yogurt and almond milk.

Mango Recipes

Mango can be used in desserts, salsas, relishes or side dishes. Here are some healthy recipes created by the National Mango Board.

Sources:

Rocha Ribeiro SM, Queiroz JH, Lopes Ribeiro de Queiroz ME, Campos FM, Pinheiro Sant'ana HM. "Antioxidant in Mango (Mangifera indica L.) Pulp." Plant Foods Hum Nutr. 2007 Mar;62(1):13-7. Epub 2007 Jan 23.

United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28.

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