Have you ever wondered how many calories in mango? Maybe yes, well keep reading, you will discover how many calories in mango that you have been consuming and other surprising nutritional facts of mango. Mango is one of the tropical fruits which is not only flavorful juice and pretty, but it also contains lots of health benefits.
Mango is known as the king of fruits and it has been consumed widely. But do you know what are the major benefits of mango and calories in mango?
Let’s discover about it here
What Are The Nutritional Values Of Mango?
Mango is a member of the drupe family, these plants are combating food with a fleshy outer section that surrounds a shell or pit. There are different kinds of mangoes according to their shape, seed size, color, and flavor.
The color of mango can be yellow, orange, red, or green, but its inner flesh is mostly golden yellow. Consuming mangoes in any form can help you to protect and strengthen the body.
Because it contains all the healthy nutrients which are essential for a healthy body and calories in mango are much lower. It improves digestion, eyesight, lowers down the risk of cancers, boosts immunity and helps you to lose weight.
The calories in mango are low, but it is full of all nutrients. One slice of mango can give you:
- Magnesium 4%
- Vitamin K 6%
- Calories: 99
- Protein: 1.4 grams
- Carbohydrates: 25g
- Sugars: 23g
- Vitamin A: 10%
- Carbs: 24.7 grams
- Vitamin E: 9.7%
- Thiamine: 4% of the RDI
- Dietary fiber: 2.6 grams
- Vitamin C: 67%
- Copper: 20%
- Niacin: 7%
- Potassium: 6%
- Riboflavin: 5%
- Vitamin B5: 6.5%
- Sodium: 2mg
- Manganese: 4.5%
- Folate: 18%
- Vitamin B6: 11.6%
- Fat: 0.6 grams
It is also rich in fiber, pantothenic acid, calcium, selenium, iron, and phosphorus, which makes mango a nutritious fruit with zero amount of cholesterol and low in calories
Mango can provide nearly 70% of the RDI for vitamin C a water-soluble vitamin, that boosts your immune system.
And help the body to absorbs iron from frood and promote the growth of healthy cells and also repair it.
Calories In Mango
100 grams of mango contains 60 Kcal according to the US Department of Agriculture. Daily calorie intake depends on the person’s age, weight, gender, and activity level.
As per the USDA, an adult needs 1,600 to 3,00o calories every day. The calories in mango without skin are 200KLcal, which is about 10 percent of the average calories which the adults need every day.
The mango is also a great source of Vitamin A, Vitamin C, Vitamin B-6 and potassium and makes it a king of all fruits
According to Ayurveda, consuming a ripe mango is quite beneficial as it is a high-calorie in mango. Carbohydrates are available in good amount which makes it an excellent source of energy.
The fiber which is present in mango is essential for the digestive system and you will feel full between meals.
High in Antioxidants
The polyphenols that are present in a good amount in mango function as antioxidants. The antioxidants are important for the body because it protects the cells against free radical damage.
According to some research free radicals can cause an anti-aging and chronic disease.
Let’s have a look at some health benefits of mango and a bit in-depth about calories in mango.
Health Benefits Of Mango
1. Weight Loss
We all heard that mango can increase weight, but if you eat mango in moderation then it can help you to lose weight because the calories in mango are quite low.
The mango skin contains phytochemicals that act as natural fat busters and the flesh contains all dietary fibers.
Consuming high fiber fruits like Mango will make you feel energized for a longer time, which prevents you from taking in other high fattening snacks.
According to the research, mango actually suppresses fat cells and fat-related cells which actually helps in reducing weight loss.
2. Improve Eye Health
Consuming mango skin daily can help to promote eye health. Because it is rich in beta carotene that helps in the production of Vitamin A.
The Powerful antioxidants of mango have been helping in improving vision and boost overall eye health. It also prevents vision loss.
Consuming daily mango prevents night blindness, it treats dry eyes as well.
3. Improve Digestion
Mango is a rich source of water and fiber, calories in mango are low which helps to prevent constipation while promoting regularity in the digestive tract.
According to research, it contains enzymes, that aid the breakdown and digestion of fiber, which help the digestive tract working efficiently.
4. Delay Aging
Because Mango is an amazing source of Vitamin A and C, so it produces collagen proteins inside the body.
The collagen can help to protect blood vessels and the body’s connective tissues. Therefore, it slows down the natural aging and makes your skin glowing like teens
Mango is an anti-aging food that can help you to get rid of fine lines and wrinkles and calories in mango are low so it is good for the health and skin.
5. Asthma Prevention
Some studies show that people who consume beta carotene and antioxidants fruits or veggies can have less probability of developing asthma.
Thereby, mango is a great fruit that can reduce asthma risk because it contains plenty of beta carotene and calories in mango are quite low so perfect as a supplement.
6. During Pregnancy
Mango is one of the great food for pregnant women because it is a great source of vitamins A, C, and B6 that are beneficial for pregnant women.
It is also a great source of iron that maintains the HB level and proper oxygen flow in the body. According to some research, it also solves the problems during menstruation.
The vitamin A that is present in mango helps to fight infections and prevent vision problems in newborns. Calories in mango are low so, it is a great food to eat during pregnancy.
7. Lower The Risk Of Cancer
Calories in mango are low and it is high in polyphenols, which may contain anti-cancer properties.
According to the comprehensive research that was published in the Journal of Nutritional research polyphenols can protect against oxidative stress, which causes many types of cancers.
According to the animal studies and test-tube polyphenols that present in mango not only reduce the oxidative stress, but it also stops the growth or destroys the various cancer cells, such as colon cancer, lung cancer, protest cancer, breast cancer, and leukemia.
Mango also contains pectin that can also help to prevent the development of prostate cancer. So mango is a great fruit to prevent cancer risk.
8. Good For Brain Health
Mango is a great source of iron and vitamin B6, which make them a great food for brain health.
Because the iron boosts the normal functioning of the brain and vitamin B6 can support cognitive development in the brain.
According to US studies, mango extract contains certain principles that enhance memory.
According to the Thailand study, the vital nutrients of mango can maintain and improve brain functioning.
Low calories in mango and vitamins help to shape your mood and the modifications of sleeping patterns. Using a low-calorie mango as part of the diet can boost your brain health and be effective for nerve functions.
9. Treat Anemia
Mango is a great source of iron which makes them healthy food for those people who are suffering from anemia.
It also a great source of vitamin C and low in calories that can help your body to absorb more iron from foods that you eat.
Regular intake of iron-rich food can help to reduce the risk of developing anemia by increasing the red blood cell in your body.
Some Healthy Low Calories Mango Recipes
1. Low-calories In Mango Smoothie
Peel mangoes and cut into pieces and add the mango pieces into the blender.
Blend it gently and make a smooth paste, then add low-fat yogurt into the blender and blend it.
If the smoothie is too runny then add some more yogurt to it. Add some ice cubes and serve cold, then you will have low calories Mango smoothie.
2. Low-Calories In Mango Shake
Take a fresh mango and peel and cut into pieces. Then add the mango pieces into the blender and blend it gently for a smooth paste.
Add some low-fat milk into the paste and blend together. Then add some ice cubes and drink this cold mango shake.
One glass of mango shake can give you 180 kcal without sugar.
I wish you would add Mango in your diet if it’s not already added in your daily diet. We would highly appreciate your opinion so comment below and share your opinion and feel free to share this content with your friends.