How Many Calories Are in a Mango: Nutrition Facts and Health Benefits

Calories in Mango

Mango calories depend on their size. 

Here's a clear breakdown of calories by mango size:

• Small (150g): 90-105 calories

• Medium (200g): 120-150 calories

• Large (300g): 180-210 calories

Ripe mangoes have more calories than unripe ones because of their higher sugar content.

Macronutrient Content: Carbohydrates, Protein, and Fibre

Carbohydrates are the foundation of mango's nutrition. A medium mango contains 35-40g of carbs, mostly from natural sugars. You'll find about 0.8g of protein per 100g or 1.4g in each cup. The fibre content ranges from 1.6g per 100g to 5g in a medium mango, which helps you digest better.

Vitamins and Minerals in Mango

Mangoes are a great way to get your daily vitamins. One cup gives you 67% of your daily vitamin C needs. One cup of mango also has:

• Vitamin A - 10-25% of daily value

• Vitamin E - 10% of daily value

• Vitamins B including B6 - 11-15% of daily value

The most important minerals include potassium (150mg per 100g), magnesium, copper, with some calcium, iron, and zinc.

Health Benefits of Eating Mango

Mangoes offer more than just great taste with their impressive health benefits. The tropical fruit contains essential enzymes called amylases that break down complex food molecules for easier absorption. These enzymes work together with fibre to boost digestive health and can help ease both constipation and diarrhoea.

Mango for Energy, Immunity, and Digestion

Mangoes excel at boosting immunity due to their vitamin C content a single cup provides 50% of daily requirements. This powerful antioxidant helps curb colds while supporting cognitive function and wound healing. Research shows that mango's unique combination of polyphenols and fibre works better at relieving constipation than similar amounts of fibre alone.

How Mango Can Fit Into a Healthy Diet

A cup of mango contains fewer than 100 calories with very low calorie density, making it perfect for weight-conscious eating plans. The good news for people watching their blood sugar levels is that mangoes contain natural sugars but maintain a glycemic index of 51.

How Mango Can Fit Into a Healthy Diet

A cup of mango contains fewer than 100 calories with very low calorie density, making it perfect for weight-conscious eating plans. The good news for people watching their blood sugar levels is that mangoes contain natural sugars but maintain a glycemic index of 51.

Mango-based Snacks and Recipes

This versatile fruit can enhance your meals through:

• Fresh mango salsa with chilli and onion

• Mango smoothies with yoghurt and flaxseeds

• Adding cubes to overnight oats or chia pudding

• Creating frozen yoghurt bites for healthy treats

Precautions for Diabetics and Sugar-conscious Diets

Diabetics should practise moderation: half a small mango or half a cup of chopped mango twice weekly. Eating mangoes with protein rich foods like yoghurt or nuts helps slow sugar absorption into the bloodstream. Research shows that daily mango consumption improved insulin sensitivity without causing weight gain.

Conclusion

Mangoes provide a perfect balance of taste and nutrition for anyone who wants to enjoy a sweet treat without guilt. These tropical fruits have many nutritional benefits while containing few calories. 

Natural enzymes help break down food and make mangoes great for digestive health. The fruit's vitamin content strengthens your immunity and promotes better overall health.

Mangoes are incredibly versatile. You can add them to smoothies, breakfast bowls and salsas, or eat them fresh. 

Healthy eating doesn't mean giving up flavour. Mangoes offer a blend of flavour, nutrients and a few calories making them ideal for people who want to nourish their body while savouring nature's sweetness. 

FAQs

1. How many calories are in a medium mango?

   A medium mango (approximately 200g) packs 120-135 calories. This sweet treat gives you plenty of nutrients without loading up on calories. The exact count might change based on how ripe it is and what mango type you choose.

2. How much protein & fibre does a mango contain?

   Each 100g of mango gives you about 0.8g of protein. You'll also get 2.6g of fibre per cup, which helps keep your digestion running smoothly. These nutrients work together to keep you satisfied, even though the protein content isn't high.

3. Can mango help with digestion or immunity?

   Mango's amylases help break down complex food molecules, making them easier to digest. The fibre helps keep your gut healthy. Vitamin C boosts your immune system too.

4. Is mango safe for diabetics to eat?

   Diabetics can enjoy mangoes in moderation. A 100g serving has a glycemic load of 8.3, which makes it safe when eaten right. Doctors suggest eating a small to medium-sized mango twice a week. Pairing it with protein-rich foods like yoghurt or nuts helps slow down sugar absorption.

5. How does mango compare nutritionally to other fruits?

   Mangoes are lighter than bananas but heavier than apples. They really shine in vitamin C content with 36.4mg per 100g, while bananas only have 8.7mg. Mangoes pack more vitamin A than most common fruits too.

6. Can eating mango help in weight management?

   Studies show that moderate snacking on mangoes helps people maintain their weight. The fibre keeps you feeling full longer, which helps cut down on unnecessary snacking and makes portion control easier.

7. How should I include mango in my daily diet?

   Here's how you can enjoy them:

   • Add to breakfast: Mix into smoothies or top your yoghurt and oatmeal

   • Enjoy as a snack: Team up with protein like Greek yoghurt

   • Include in meals: Toss into salads or make fresh salsa for protein dishes