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Calories In Mango

Mangoes are a very popular fruit, known for their vibrant color, warm tropical vibe, and nectar sweet pulp. Mangoes are widely grown in South East Asian countries. They are also grown in many other tropical and subtropical regions including Mexico, Haiti, the Caribbean Islands, and other South American countries. The export of mangoes to non-producing nations is a big business, with over 1000 varieties of this 'king of fruits' being consumed in different parts of the United States and Europe. Mangoes are a popular fruit in various fruit and vegetable salads, chutneys and salsa, mango nectar, milk shakes, and syrups, and so on.

  • Densely packed nutrients in mango make this fruit an excellent choice for your daily meal.
    Mangoes include high doses of vitamins A, B6, and C.
  • The high calories in mangoes in the form of sugars may require you to exercise moderation when consuming this fruit. A single serving of a medium-sized raw mango may consist of almost 130 calories.
  • Nutritional details of mango includes rich traces of essential vitamins and minerals, antioxidants that help the body fight against diseases, and healthy doses of dietary fiber, which provides relief from indigestion, constipation, and other gastrointestinal disorders.
  • Doctors often recommend consuming all kinds of fruit, including mango during jaundice. The acids in mango help aid bile secretion, helping to flush out toxins from the body.

Calories In Red Mango

For the uninitiated, red mangoes may seem like the best variety. They usually turn out to be the most stocked variety across supermarkets and produce centers. Disease resistance, longer shelf life, fibrous pulp, and a vibrant red color make some varieties of red mango a popular choice. Other varieties may also show red color or red blush as the fruit ripens. Since mangoes are seasonal fruits, they may turn color at the height of the ripening season. However, many varieties may stay green even on maturing or they may show some yellow, orange, or red blush. Calories in red mango—Tommy Atkins or Haden variety—could go up to 90 calories for a 138 gram per serving (138 grams = 2/3 slice of peeled and pitted fruit).  Nutrition facts of red mango include low in saturated fat, sodium, and cholesterol. Red mangoes are usually more stringy and fibrous. It is best to avoid small fruit as it may contain a large seed and little pulp. Nutritional details include:

  • Total carbohydrates = 23 grams
  • Dietary fiber = 2.0 grams
  • Sugar = 20 grams
  • Protein = 1 gram
  • Calcium = 20 mg
  • Vitamin C (ascorbic acid) = 36 mg
  • Vitamin A = 1000 IU

Calories In Dried Mango

Dried fruits, especially, dried mangoes make an excellent on-the go snack. They maybe consumed as dried strips of fruit or added to shakes, bars, or salads. However, it is important to remember that dehydrating fresh fruit enables you to get dried mango slices. This means that dried slices contain concentrated amounts of sugars and carbohydrates. Additionally, since the process requires dehydration to preserve it, dried mango may not be a filling snack. You must also exercise caution not to overeat dried mango slices, if you are on a weight loss plan. Many brands use other additives or preservatives to dried mango, which may increase calories in dried mango. Calories in one cup of dried mango may ring up to 317 calories. Despite the high calories, snacking on one cup of dried mangoes may provide up to 27 % of your daily vitamin C intake, 2 % of your iron, and 3 % of your calcium intake. Nutrient content of dried mango maybe seen through this breakdown:

Total fat = 0.79 grams
Sodium = 6 mg
Potassium = 459 mg
Total carbohydrate = 82.43 grams
Dietary fiber = 5.3 grams
Sugars = 75.95 grams
Protein = 1.49 grams

Calories In Fresh Mango

Fresh mangoes are a great addition to your breakfast in the form of smoothies or even in your cereal or oatmeal. They can add sweet flavor to salads and salsa or chutneys. Grilled or stir fried along with veggies, the smoky sweet flavor of fresh mango is irresistible. While fresh mangoes are a significant source of vitamins A and C, they are also high in sugars. Infact, a large portion of the calories in fresh mango comes from these sugars. Fresh mangoes are ready to eat, when the fruit yields to gentle pressure and skin, depending on the cultivar, they are bright yellow, orange, or red. Some cultivars of fresh mangoes may stay green even after maturing. Nutritional breakdown for a one cup serving (or 100 gm) fresh mango is as follows:

  • Total fat = 0.27 grams
  • Sodium = 2mg
  • Potassium = 156 mg
  • Total carbohydrate = 17 grams
  • Dietary fiber = 1.80 gram
  • Protein = 0.5 grams
  • Calcium = 10 mg
  • Magnesium = 9 mg
  • Vitamin A = 765 IU
  • Vitamin C = 27.7 mg
  • Vitamin E = 1.12 mg

Properties Of Mango And Its Health Benefits

Fresh mangoes are excellent sources of dietary fiber and polyphenols or antioxidant compounds. Studies show that antioxidants from mangoes may help reduce the risk of some types of cancers and help build immune resistance. Health benefits of mangoes also include anti-aging benefits and protection from free radical damage. Vitamin A in mangoes helps strengthen vision and vitamin C helps fight infections.  A 100-gram serving of fresh mangoes contains nearly 25 % of the recommended daily intake of vitamin A. Fresh mangoes also contain essential minerals such as calcium, iron, copper, zinc, and rich traces of potassium. These minerals are necessary as vital enzymes, which protect the heart, regulate blood flow, and help in the functioning of organs and hormonal levels.

Side Effects Of Mangoes

If you are on a weight loss plan, it is important to remember that most of the calories in fresh and preserved mangoes come from the sugars in the fruit. Moderation is the key to avoid increase in calories from consuming mangoes. Side effects of mangoes also include mango latex allergy. Some individuals may suffer from a condition called 'mango mouth'. Symptoms include itchiness, swelling, and blisters around the mouth, lips and tip of the tongue. Usually, the symptoms may occur in sensitized individuals eating raw mangoes. The green skin of raw mangoes contains anacardic acid, resulting in mild to severe reactions such as diarrhea, trouble breathing, or swallowing.

Tips On Mango Intake

Recommended quantity of mango intake may differ for individuals, depending on their weight goals. However, you may follow recommended quantity of fruit intake for your calorie levels and include fresh mangoes in your daily diet. One serving or cup may consist of half a mango.

Mangoes are a seasonal fruit grown in tropic and sub tropic climates. However, these fruits are now available year round. When to consume mangoes depends on whether you choose to have it fresh at the peak of ripeness or if you will consider having it dried or preserved. Summer months are the best time to enjoy ripe mangoes.

Healthy ways to eat mangoes include using them in moderation in your milkshakes or smoothies, tossing them into a green salad, grilling them on the barbeque to enjoy a dessert or making them part of a main course such as meat satays or mango curries.

When checking for quality of mangoes, choose fruits that are ripe. Check to ensure that there is no bruising on the skin or decay of fruit. Spotted mangoes may come from trees attacked by fungus or insects. You may prefer fleshy mangoes over string ones. Ask your produce manager about the different varieties available and choose your mangoes depending on how you plan to use them. Stringy mangoes maybe eaten raw but you may not enjoy them in a salad or shake.

Storage tips for fresh mangoes vary from the dried variety. You can ripen fresh, unripe mangoes by storing them in a brown bag for a few days. Store ripe mangoes in a cool place to slow the ripening; you can keep them in a refrigerator. Dried mangoes usually contain preservatives and additives. However, it is best to store dried mangoes in an air lock container to avoid the risk of mold or fungus due to humidity.

Submitted on January 16, 2014