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Calories in Mango
Mangoes are eaten raw as well as ripe. This fruit is blessed and loaded with a lot of nutrition that we can benefit from. The following article contains some nutrition facts and health benefits of mangoes.
Mango Nutrition Facts
- Mango is the most nutritive of all the fruits as they contain about 20 different vitamins and minerals.
- They contain mineral like, iron, copper, potassium and some traces of a few minerals, like selenium, manganese, phosphorus, zinc and calcium are also seen.
- This fruit is also high in carbohydrates.
- This fruit is a rich source of vitamin A and vitamin C that are good antioxidants and vitamin B. It also has traces of vitamin E and vitamin K.
- Eating it is very healthy as it has few other phytochemicals like, lutein, gallic acid, anacardic acid and cryptozanthin.
- Fiber is also included in mango which helps in weight gain, healthy and regular bowel movements and helps maintain colon health.
Nutrient (100 g mango) (3.5 oz) | Mango Calories |
Carbohydrates | 17.00 g |
Sugars | 14.8 g |
Dietary fiber | 1.8 g |
Fat | 0.27 g |
Protein | .51 g |
Vitamin A | 38 g (4%) |
Beta-carotene | 445 g (4%) |
Thiamine (Vitamin B1) | 0.058 mg (4%) |
Riboflavin (Vitamin B2) | 0.057 mg (4%) |
Niacin (Vitamin B3) | 0.584 mg (4%) |
Pantothenic acid (Vitamin B5) | 0.160 mg (3%) |
Vitamin B6 | 0.134 mg (10%) |
Folate (Vit. B9) | 14 g (4%) |
Vitamin C | 27.7 mg (46%) |
Calcium | 10 mg (1%) |
Iron | 0.13 mg (1%) |
Magnesium | 9 mg (2%) |
Phosphorus | 11 mg (2%) |
Potassium | 156 mg (3%) |
Zinc | 0.04 mg (0%) |
Health Benefits of Mango
- Vitamin A contained in this fruit helps improve vision, nourishes and keeps our skin healthy and also helps bone growth.
- The Beta-Carotene in vitamin A helps protect against the harmful radiations of the sun.
- As mangoes contain vitamin C they promote healthy immune function and help in the growth and the repair of the tissues.
- These help in the improvement of the functioning of lungs and so they might reduce the risk of certain types of cancer, and further complications with diabetes.
- Vitamin B-complex helps relieve stress.
- People who are afflicted with anemia, asthma, acidity, menstrual disorders, indigestion and constipation benefit from eating mangoes.
- Pregnant women or even anemic patients are advised to eat this fruit regularly.
- Beta-Carotene also helps to slow down the aging process.
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