How many calories are in a mango?

In this brief article we will answer the question,” How many calories are in a mango?” We will also delve into the nutrition profile of mangoes. We will finally briefly discuss the health benefits of consuming mangoes.

How many calories are in a mango?

A cup of fresh mango equivalent to 165 grams contains 99 calories. Mangoes scientifically known as mangifera indica are tropical stone fruits which are low in calories and good sources of Vitamins A, C and dietary fiber.

What is the nutritional profile of mangoes?

Mangoes are both nutritious and delicious fruits. 165 grams of fresh mangoes can typically provide about:

  • Calories: 99
  • Protein: 1.4 grams
  • Carbohydrates: 24.7 grams
  • Total fat: 0.6 grams
  • Dietary fiber: 2.6 grams
  • Sugar: 22.5 grams
  • Vitamin C: 67 percent of the Recommended Dietary Intake (RDI)
  • Copper: 20 percent of the RDI
  • Folate: 18 percent of the 
  • Vitamin B6: 12 percent of the RDI
  • Vitamin A: 10 percent of the RDI
  • Vitamin E: 10 percent of the RDI
  • Vitamin K: 6 percent of the RDI
  • Niacin: 7 percent of the RDI
  • Potassium: 6 percent of the RDI
  • Riboflavin: 5% of the RDI
  • Magnesium: 4% of the RDI
  • Thiamine: 4% of the RDI

What are the health benefits associated with eating mangoes?

They are low in calories

Mangoes tend to be low in calories. As evident from the nutritional profile above, a cup which is equivalent to 165 grams of fresh mango only contains 99 calories. Mangoes therefore have a low calorie density which means it has low calories per their weight.

A lot of fruits and veggies usually have a low calorie density. However dried mangoes pack 510 calories in just 160 grams and further have 106 grams of sugar and a high calorie density.

Dried mango is however still a good source of essential nutrients such as minerals, vitamins and antioxidants but it is best consumed in moderation.

They contain immune-boosting nutrients

Mangoes are a good source of various immune-boosting nutrients. A cup which is equivalent to 165 grams of mangoes provides 10 percent of your Recommended Dietary Intake (RDI) of Vitamin A.

Vitamin A is a vital nutrient that helps in boosting the immune system. A deficiency in Vitamin A can increase the risk of getting infections.

A cup of fresh mangoes (165 grams) also packs about 75 percent of the Recommended Dietary Intake (RDI) of Vitamin C. Vitamin C helps the body produce more white blood cells and aids them work better, boosting the skin defenses.

Mango as well has other essential nutrients that boost the immunity. These include:

  • copper
  • folate
  • vitamin E
  • several B vitamins

They can improve heart health

Mango is a good source of essential nutrients that support a healthy heart. It contains magnesium and potassium which are useful in maintenance of a healthy blood flow. The nutrients are useful as they assist the blood vessels to relax and lower the blood pressure levels.

They  also contain an antioxidant called mangiferin. Mangiferin has been shown to lower the levels of cholesterol, triglycerides and free fatty acids which altogether contribute to good heart health.

Some animal studies have also shown that mangiferin can help protect cells in the heart against effects of oxidation, inflammation and also cell death.

It can additionally reduce the blood levels of cholesterol,  free fatty acids and also triglycerides.

They improve digestive health

Mangoes can improve digestive health in a number of ways. It contains digestive enzymes known as amylases. Digestive enzymes are important because they help break down large food particles into small and easily absorbable molecules.

Amylases assist in the breaking down of  complex carbs into simple sugars such as glucose and maltose. Amylases are in plenty and more potent in ripe mangoes which is why they tend to be sweeter than the unripe ones.

The high water content in mangoes and the dietary fiber they contain as well helps with digestive issues such as diarrhea and constipation.

They can help support normal vision

Mangoes are a good source of antioxidants such as lutein and zeaxanthin which help support healthy eyes. In the retina part of the eye, the 2 antioxidants act as natural sunblock as they absorb any excess light.

By doing so they help protect the eyes from harmful blue light. Mangoes also contain Vitamin A which assists good eye health. A deficiency of Vit A has been associated with dry eyes and blindness at night. In severe cases can cause corneal scarring.

Conclusion

In this brief article we have answered the question,” How many calories are in a mango?” We have also delved into the nutrition profile of mangoes. We have finally briefly discussed the health benefits of consuming mangoes.

Citations

https://www.healthline.com/nutrition/mango#8.-May-support-eye-health

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