Have you ever wondered how many calories in mango? Maybe you haven’t thought of it, yet? Right?
Well, let’s discover how many calories in mango that you have been consuming in every summer season and other surprising nutritional facts of mango.
Mango is one of the tropical fruits which is called “King of the Fruits” & it’s not only delicious but there are multiple health benefits of mango.
Mango is native to India and it has been consumed widely. Let’s discover about some amazing benefits of mango and it’s nutritional value.
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.
It contains all the healthy nutrients which are essential for the body and calories in mango are not in huge quantity. Though it is quite sweet in taste, It improves digestion, eyesight, lowers down the risk of cancers, boosts immunity and helps you to lose weight, if taken in an adequate amount.
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.
Mango can provide nearly 70% of the RDI for vitamin C, a water-soluble vitamin, that boosts the immune system.
It helps the body absorbing iron from food and promotes the growth of healthy cells and it also repairs it.
Calories In Mango
According to the US Department of Agriculture,100 grams of mango contains 60 Kcal. Daily calorie intake depends on the person’s age, weight, gender, and activity level.
As per the USDA, an adult needs 1,600 to 3,000 calories every day. The calories in mango without skin/peel of the mango are 200 Kcal, 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 thus makes itself a king of all fruits.
According to Ayurveda, consuming a ripe mango is quite beneficial for the body as carbohydrates are available in a 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 in between the meals.
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. Low Calories In A Mango Aids In Weight Loss
We all know and heard from somewhere, that mango can increase weight, but if you eat mango in moderate quantity then it can help you to lose weight because the calories in mango are quite low.
The mango peel 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-fat snacks.
According to the research, mango actually suppresses fat cells and fat-related cells which actually helps in reducing weight loss.
The scientist had tested the benefits of mango on 10 overweight people. They asked 5 Obese people out of 10 to eat these low calories mango daily for a month. This was prescribed according to there age and height.
After a month, those 5 people, who ate low calories mango, lost weight and also felt more energetic, than the other 5 obese people who didn’t eat mango.
2. Improves Eye Health
Mango is a good source of vitamin A and it is full of nutrients that support eye health.
One slice of mango gives 25% of the Vitamin A which is required by the body and thus, it promotes healthy eyes and prevents night blindness
The Powerful antioxidants in mango improve vision and boost overall eye health. It also prevents vision loss.
So, Consuming a small bowl of sliced mango daily helps in preventing night blindness, it treats dry eyes as well.
3. Improve Digestion
Mango is a rich source of water and fiber, low in calories which helps in preventing constipation while promoting regularity in the digestive tract.
According to research, it contains enzymes, that aid the breakdown and digestion of fiber, which helps the digestive tract to work efficiently.
4. Delay Aging
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 glowy like it used to be in 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 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 super loved fruit by pregnant women as it is a great source of vitamins A 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.
Vitamin A that is present in mango helps to fight infections and prevent vision problems in newborns.
Now, we all know that Calories in mango are low so, it can be consumed during your pregnancy and it helps to get away with the craving that you have usually during the day time, or night time.
7. Lowers The Risk Of Cancer
Calories in mango are negligible 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 are 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 benefits in the prevention of cancer.
8. Mango benefits for brain
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 studies, mango extract contains certain principles that enhance memory. Researchers had tested the benefits of mango on a few old adults.
They gave them daily 165 grams low calories mango smoothies for a few weeks. After 4 weeks, they found improvement in brain functioning.
Because mango is good for brain health and it also treats age-related brain issues.
Low calories of mango and high vitamins help to shape your mood and the modifications of sleeping patterns. Using 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 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.
10. High in Antioxidants
The polyphenols that are present in a good amount in mango function as an antioxidant. The antioxidants are important for the body because it protects the cells against free radical damage.
According to research, free radicals can cause anti-aging and chronic disease. Researchers had tested the mango benefits on 10 people they had made two teams, team A and team B.
They gave the team A daily one small bowl of mango (165 grams) for a month and observed them. After a month, they have found a lower risk of Free radicals in those people as compared to team B members.
Some Healthy Low Calories Mango Recipes
1. Low-calories 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, and enjoy the low calories Mango smoothie.
2. Low-Calories 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.
3. Low-Calories In Mango Chia Oats Smoothie
Take a fresh mango and peel and cut into pieces and keep them aside. Then take the jar, add some yogurt or milk. Add coconut, oats and chia seeds on top of it and mix them well.
Add those pieces of mango on the top of the mixture and keep it aside in the refrigerator for at least 8 hours or overnight.
and your perfect low calories smoothie will be ready the next morning, stir the smoothie before eating.
4. Low-Calories Mango Yoghurt
Take a fresh mango and peel and cut into pieces and keep them aside. Then take the jar, add some low fat yogurt into it and blend it till it smoothens. Add some almonds, walnuts according to the taste.
Now, Add those pieces of mango on the top of the mixture and your low calorie smoothie is ready.
I hope that you liked our content and add mangoes 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.