Mango is a tropical fruit with a characteristic aroma, with a special delicious taste, green or ripe mangoes are attractive to eaters and are a favorite of many people. So, how many calories are in mango? Let’s find out with the article below.
Mango is a very popular fruit grown and used.
How many calories are in a mango?
Mango is a fruit that is delicious both when eaten green or ripe. However, not everyone knows the nutritional content of this fruit. To answer the question of how many calories are in a mango, is there any difference between the calorie content of green and ripe mangoes, specifically as follows:
Calories in green mango
Green mangoes are crunchy, sour or slightly sweet, and are a favorite snack of many people. Green mangoes are often used as dipping sauces to eat directly or to prepare many dishes such as Thai chicken feet, shaken mango, etc.
Green mangoes have less sugar and less sweetness, so the number of calories is also lower than that of ripe mangoes. Instead, the fiber and vitamin C content in green mangoes is higher, and has many health benefits. So, how many calories are in a mango? 100g of green mango provides about 50 calories for the body, especially completely fat-free.
This is the advantage that makes green mango more suitable for people who are losing weight. If you are on a diet and want to cut calories, green mango is a dessert and snack you should try.
Calories in green mango
Calories in ripe mango
Green mango provides 50 calories/100g, so how many calories does ripe mango have? In contrast to green mango, ripe mango contains more sugar, has a sweeter taste but also contains more calories. Answer to the question of how many calories are in 100g of mango? 100g of mango contains 60 calories, along with nutritional information such as:
- Carbohydrates: 15 grams
- Fiber: 1.6 grams
- Protein: 0.8 grams
- Sugar: 14 grams
- Vitamin C: 36.4 mg
- Vitamin A: 54.00 mcg
- Vitamin E: 0.90 mg
- Vitamin K: 4.2 mcg
- Magnesium: 168.00 mg
- Zinc: 0.09 mg
- Vitamin B6: 0.119 mg
- Calcium: 11.00 mg
- Copper: 0.11 mg
Calories in ripe mango
Health Benefits of Mangoes
After knowing how many calories are in mangoes, you also need to know the health benefits of mangoes. According to scientists, the health benefits of mangoes include:
Increased immunity
100 grams of mangoes meet 40% of each person’s daily vitamin C needs. While vitamin C is a powerful antioxidant and plays an important role in strengthening the immune system. At the same time, it helps support neurocognitive function and helps heal wounds.
Mangoes also contain 12% of the daily copper intake, which helps form red blood cells, supporting healthy immune function.
Helps prevent cancer
Antioxidants in mangoes have the function of protecting and fighting chronic diseases related to oxidative stress. Moreover, mangoes have also been found to contain TOR inhibitors, an enzyme that regulates the growth and proliferation of cells that occur during cancer development.
Good for eye health
Mangoes are rich in vitamin A, so according to calculations, a plate of mangoes can provide the body with about 25% of the daily vitamin A requirement. Therefore, this is an abundant source of natural vitamin A, which can help strengthen healthy eyes, while preventing eye diseases such as night blindness, keratitis, dry eyes or other refractive errors.
Helps support weight gain
Mangoes are a good food for those who want to gain weight. About 100 grams of ripe mango flesh provides 60 calories for the body. Raw mangoes also contain starch that converts into sugar like ripe mangoes, so combining raw or ripe mangoes with milk (rich in protein) will be very helpful in gaining weight. Mangoes are also a fruit that contains many nutrients, vitamins and minerals that are good for the body. You should eat mangoes regularly to get the many health benefits of mangoes.
Helps skin become healthier
According to some studies, eating mangoes regularly can help skin become healthier and more elastic thanks to vitamins such as A and C. Some people use the flesh of the mango to rub on their face for a few minutes and then wash it off to tighten pores. However, because it contains sugar, people with allergic skin or acne should not use this method.
Health benefits of mango
Some notes when eating mango
- People with allergies should not eat mango: If you are often allergic to foods or have a sensitive constitution, you should avoid eating mango. The reason is that mangoes contain the active ingredient urushiol, a substance that increases the possibility of allergies, causing itching and red pimples on the mouth, nose, hands, feet, etc.
- Do not eat too much: Eating too much mango can cause some digestive problems, such as: bloating, nausea, diarrhea, etc. because the amount of carbohydrates in mango is high, can ferment and harm digestion.
- People with diabetes should limit eating a lot of ripe mango: People with type 1 or type 2 diabetes should pay attention to the portion of fruits containing a lot of sugar such as mango to manage blood sugar levels. According to the nutritional information above, 100g of ripe mango provides 14g of sugar for the body.
Conclusion: Hopefully, the above article can help readers answer the question of how many calories are in mango, the health benefits of mango as well as notes when eating mango to help supplement vitamins and nutrients for the body from mango.
Please note: The information in this article is for reference only. Readers should contact a doctor, pharmacist or healthcare professional for the most specific and accurate advice.
