In this post & video I am going to speak about the nutrition facts of mangoes & also explain some of their health benefits.
Contents
Nutritional profile | Water | Carbohydrates | Fat & Protein | Energy | Health benefits | Conclusion |
Nutritional profile
| Per 100 grams/ Percentage | |
| Water | 83.5 |
| Carbohydrates | 15 |
| Dietary fibre | 1.6 |
| Sugars | 13.7 |
| Fat | 0.38 |
| Protein | 0.82 |
| Energy | 60 Cal/ 251 kJ |
About Us
Prashanth Reddy Cheruku
Welcome!
I created this platform with a mission: to educate people worldwide about Food Science, Nutrition & Preventive Healthcare. Our ultimate goal is to enhance both lifespan and healthspan—not just for people, but for PETS too!
About Me
I am a qualified Food Engineer & Sports Nutritionist with over 13 years of research & content creation experience. My academic background includes:
🎓 Master of Technology in Food Process Engineering
📍 Indian Institute of Technology (IIT) Kharagpur
Water
The compound that is present in the highest concentration in mangoes is water. Most of the other fruits & vegetables are also rich sources of water.
Many people across the world do not consume enough water daily which is one of the reasons for a lot of health issues. Consumption of mangoes can definitely help in this regard.
High water presence is the main reason for their exceptionally low calorie count. 100 grams of mangoes provide as little as 60 Calories or 251 kJ of energy. But, at the same time high moisture content is one of the most important reasons for their low shelf life.
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Carbohydrates
Mangoes like most other fruits are naturally rich in carbohydrates especially in sugar content. 100 grams of mangoes contain 15 grams of carbohydrate content out of which 13.7 grams are sugars.
Dietary fibre
They contain 1.6% dietary fibre. It’s not a high amount. We can say that mangoes are not a great source of dietary fibre.
Fat & Protein
Mangoes contain just 0.38% fat which is a negligible amount. The low fat content is one of the reasons for their low calorie count. Mangoes can be an excellent option for people trying to lose weight.
The protein content of mangoes is also negligible. It stands at just 0.82% which is quite a low amount.
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Health benefits
Vitamins & minerals
Mangoes also contain a few vitamins such as Vitamin A, Folate and Vitamin C.
100 grams of mangoes provide 6% daily value of vitamin A. The most important function of vitamin A in humans is maintaining healthy vision.
Mangoes provide close to 11% daily value of folate. Folate is an essential nutrient specifically during the pre-pregnancy & the early stages of pregnancy. Its deficiency can lead to babies with low birth weight and birth defects of the brain & spinal cord. Deficiency can also lead to premature birth of the babies.
Mangoes are an excellent source of vitamin C. 100 grams of mangoes provide close to 40% daily value of this vital nutrient.
Mangoes are also moderately good source of Copper. Copper works with iron in helping the body form red blood cells. 100 grams of mangoes provide around 12% daily value of this mineral.
As mangoes are exceptionally low calorie, low fat foods consumption of higher than 100 grams is common and does not provide major health risks. If you consume more than 100 grams of mangoes then the aforementioned nutrients are available to you in higher quantities than what I mentioned so far.
Conclusion
- Mangoes are an exceptionally low calorie and low fat foods that are available specifically during the summer season. In some parts of the world they are available throughout the year.
- They are an excellent source of vitamin C which helps protect cells by acting as an antioxidant and also helps in immune function.
- Though the majority of the solid portion of mangoes is sugars they are full of water. They make us feel full for longer time compared to other manufactured foods with the same level of calories. They can definitely help us in weight loss.
- As per the health authorities around the world consumption of several servings of fruits & vegetables is recommended for good health. Mangoes can definitely play a role in this regard.
I hope the information presented in this post & video is useful to you. Let us know if you have any questions.
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