Important Mango Nutrition Facts you need to know

Mango nutrition is rich in antioxidants. Carbs in mango account 78% of mango calories. Let’s look at the mango nutrition facts in fruit and raw form. 

Mango is known as the king of all the fruits. Not only mango is delicious in taste & fragrance but also high in nutritional value. More than half of the production of mangoes comes from India. In India, mango has a lot commercially importance in India. 

The Mango consists of three parts, its skin, the pulp and seed (kernel). The mango pulp is the sought-after part and is used in mango juices, smoothies and various other foods and summer drinks. Some people love to eat mangoes with the skin too. But mostly the peel and the kernel are discarded while eating ripped mangoes. 

On the other hand, green mangoes are typically consumed along with salads, chutney, curries and stews along with its skin. Indian food plate is incomplete without mango pickles.

Mango nutrition facts

Since mango has its application both in raw and ripped form, we are here presenting mango nutrition including mango calories for both raw mango (green mango) as well as ripped mango.

One mango that we have weighted was around 173 grams and its pulp was measured as 100 grams with peel 28 grams and kernel weighting 45 grams. 

The weight of a medium mango may be around 200 grams and it may be around 300 to 350 grams for a big banganapelle mango. 

Hence, we are presenting nutritional values of 100 gm edible mango pulp.

Ripped Mango calories & Mango nutrition facts

Serving size - 100 gm of Mango pulp

Mango macros

Calories in Mango – 41.80 kCal, which is 2.09 % of the daily value for RDA of 2000 kCal,

Protein in Mango – 0.54 gm, that is 0.72 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 5.17 % of calories of Mango.

Carbs in Mango – 8.18 gm, around 2.97 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs forms 78.28 % of calories of Mango.

Fats in Mango – 0.55 gm, approximately 0.82 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 11.84 % of calories of Mango.

Fiber in Mango – 1.88 gm, nearly 4.95 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.87 gm, roughly 8.70 % of the daily value for RDA of 10 gm,

Total Free Sugar – 7.77 gm, which is 12.95 % of the daily value for RDA of 60 gm,

Vitamins in Mango

Vitamin A – 97.33 mcg, roughly 10.81 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.04 mg, which is 3.08 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.26 mg, that is 1.63 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.12 mg, around 9.23 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.60 mcg, almost 5.33 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 82.05 mcg, approximately 20.51 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 32.97 mg, roughly 82.43 % of the daily value for RDA of 40 mg,

Vitamin D – 3.71 mcg, almost 74.20 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.28 mg, which is 18.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 4.77 mcg, that is 3.98 % of the daily value for RDA of 120 mcg,

Minerals in Mango

Calcium – 15.77 mg, around 1.58 % of the daily value for RDA of 1000 mg,

Phosphorus – 11.07 mg, approximately 1.58 % of the daily value for RDA of 700 mg,

Iron – 0.51 mg, nearly 6.38 % of the daily value for RDA of 8 mg,

Magnesium – 13.35 mg, roughly 3.34 % of the daily value for RDA of 400 mg,

Copper – 100.00 mcg, almost 11.11 % of the daily value for RDA of 900 mcg,

Manganese – 0.22 mg, which is 9.57 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.12 mg, around 1.09 % of the daily value for RDA of 11 mg,

Chromium – 20.00 mcg, approximately 57.14 % of the daily value for RDA of 35 mcg,

Selenium – 1.91 mcg, nearly 3.47 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 144.00 mg, around 3.06 % of the daily value for RDA of 4700 mg,

Sodium – 1.34 mg, approximately 0.09 % of the daily value for RDA of 1500 mg,

Omega 3 – 101.00 mg, nearly 16.83 % of the daily value for RDA of 600 mg,

Omega 6 – 30.72 mg, roughly 5.12 % of the daily value for RDA of 600 mg

Raw mango calories & Raw mango nutrition facts

Serving size – 100 gm of Raw mango (green mango)

Raw mango macros

Calories in Raw mango – 48.96 kCal, which is 2.45 % of the daily value for RDA of 2000 kCal,

Protein in mango, raw – 0.69 gm, that is 0.92 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein forms 5.64 % of calories of Raw mango.

Carbs in mango, raw – 10.59 gm, around 3.85 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs forms 86.52 % of calories of Raw mango.

Fats in Raw mango – 0.08 gm, approximately 0.12 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats forms 1.47 % of calories of Raw mango.

Fiber in Raw mango – 3.01 gm, nearly 7.92 % of the daily value for RDA of 38 gm,

Soluble Fiber – 1.34 gm, roughly 13.40 % of the daily value for RDA of 10 gm,

Total Free Sugar – 2.42 gm, which is 4.03 % of the daily value for RDA of 60 gm,

Vitamins in Raw mango

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Vitamin A – 6.03 mcg, roughly 0.67 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.02 mg, almost 1.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.26 mg, that is 1.63 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.13 mg, around 10.00 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.41 mcg, almost 4.70 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 25.86 mcg, approximately 6.47 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 90.24 mg, roughly 225.60 % of the daily value for RDA of 40 mg,

Vitamin D – 7.68 mcg, almost 153.60 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.91 mg, which is 60.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 14.42 mcg, that is 12.02 % of the daily value for RDA of 120 mcg,

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Minerals in Raw mango

Calcium – 27.00 mg, around 2.70 % of the daily value for RDA of 1000 mg,

Phosphorus – 14.92 mg, approximately 2.13 % of the daily value for RDA of 700 mg,

Iron – 0.40 mg, nearly 5.00 % of the daily value for RDA of 8 mg,

Magnesium – 17.54 mg, roughly 4.39 % of the daily value for RDA of 400 mg,

Copper – 80.00 mcg, almost 8.89 % of the daily value for RDA of 900 mcg,

Manganese – 0.23 mg, which is 10.00 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.09 mg, around 0.82 % of the daily value for RDA of 11 mg,

Chromium – 10.00 mcg, approximately 28.57 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 147.00 mg, around 3.13 % of the daily value for RDA of 4700 mg,

Sodium – 33.15 mg, approximately 2.21 % of the daily value for RDA of 1500 mg,

Omega 3 – 12.61 mg, nearly 2.10 % of the daily value for RDA of 600 mg,

Omega 6 – 17.53 mg, roughly 2.92 % of the daily value for RDA of 600 mg

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Mango nutrition benefits

All the three parts of mango namely seeds (kernel), skin and the pulp contain good nutrition.

Mango contains a large number of vitamins and minerals that have a very good effect on the health of the human body. Mango is loaded with vitamins A, B, C, D, E, K and is therefore great for increasing your energy level and regulating your metabolism. It helps in improving your sleep quality and also improves your eyesight. 

In addition, mangoes contain significant amounts of potassium, magnesium, phosphorus, iron, zinc, and many other trace minerals that contribute to the health and nourishment of your skin, hair, bones, nails and to your overall health. You can enjoy eating mangoes both raw and ripe, adding them to salads or other dishes, or drinking fresh mango juice.

Mango pulp is a source of a variety of amino acids, vitamins, polyphenols and aromatic compounds. The mango peel contains protocatechuic acids, β-carotene that has anti-inflammatory, anti-diabetic, and anti-carcinogenic properties. Whereas the mango seed has higher antioxidant and polyphenols than the mango pulp and skin. [PMID: 33467139]

One of the best things about this fruit is that it can be used to improve one’s health and well being. It is extremely rich in vitamins, minerals, carbohydrates and proteins. Mango fruit has a moderate shelf life, so it is a perfect addition to one’s daily diet. If you are looking for a good way to increase the amount of healthy antioxidants in your body, then a mango would be the perfect thing for you to add to your diet.

Dried mango leaves, in traditional medicine, are used medicine for diabetes as well as respiratory contaminations [PMID: 31257318]

Mango provides antioxidant protection

Another of the many health benefits of the mango is the vitamin A that it contains along with natural compounds including flavonoids, polyphenols and phenolic acids. These naturally occurring antioxidants helps protect the eyes and other parts of the body against free radicals [PMID: 11566638].

Free radicals do damage to the cells in your body, and the antioxidants found in the mango help fight them off by deactivating them before they cause any harm. Having more antioxidants can help slow down the aging process [PMID: 28411973].

Mango fruits contain a large number of natural antioxidants that are extremely good for health and help protect your body against toxins and chemicals that are harmful to our health. This is the reason why the mango juice is considered to be a super food by many health gurus. Mango is a natural colon cleanser and detoxifier. It also helps in increasing your metabolic rate and thus may helps you in losing weight fast.

Eating mango protects us against oxidative stress

Mango can provide beneficial effect against oxidative stress induced by obesity. Mango is rich in vitamin C and polyphenols. Polyphenol-rich extracts are known to protect the red blood cells along with predispose cells from the oxidative stress induced by obesity [PMID: 27374527].

Anti-inflammatory effects of mango

Several of the naturally occurring compounds in mango posses anti-inflammatory properties [PMID: 27061150]. Mango beverages or extracts may exert anti-inflammatory response in ulcerative colitis and attenuate its symptoms [PMID: 27028006].

Mango improves memory

Mangiferin, a phenolic compound in mango is known for reversing brain damage and improve memory function. The mango pulp, rich in polyphenols is found to be effective in increasing cholinergic neurons density as well as reductio in oxidative stress in rates [PMID: 24672632].

Detoxifying liver and immunomodulatory effects

Liver is an important organ of the human body that regulates metabolism. In addition to that it also detoxifies the toxic substances as well as reactive oxygen species (ROS) from the body. However hepatotoxicity may result in liver damage. Mango extracts used as nutraceuticals have shown to reduce hypertoxicity [PMID: 25648457], liver damage and oxidative stress [PMID: 17340578].

Eating mango seeds powder has shown to have positive immune response and disease resistance [PMID: 17161956] in organisms.

Anti-cancer effects of Mango

Cancer can be caused by many factors such as tobacco, radiation, chemicals, gene mutation and immune conditions. Studies have shown that the acetone extracts found in mango skin and pulp inhabited the grown of cancer cells [https://doi.org/10.1111/ijfs.13341].

The polyphenols found in the peel of the mango are another wonderful source of natural compounds (such as quercetin, alpha-tocopherol, gallic acid, linoleic acid, mangiferin) that can help protect the body from cancer-causing free radicals. These compounds are called phytochemicals, and the levels of these compounds that are found in the mango are particularly high. These phytochemicals appear to be able to boost the immune system and lower the risk of cancers. Studies have shown that a diet that is rich in phytochemicals from the mango can reduce the risk of prostate and breast cancers [https://www.hindawi.com/journals/jchem/2015/613268/]

Anti-diabetic effects of Mango

Mango skin ethanolic extract when fed to diabetic rats have shown to reduce glycated and hemoglobin fructosamine levels which are the indicators of diabetes [PMID: 26604360]. Further decrease in fasting blood glucose and increase in plasma insulin level is also reported.

Experts also opine that young mango leaf extracts are effective than mature mango leaves and may be used in treatment [PMID: 28217550].

Rippled mango contains more than 50% of the chromium required for an adult. Chromium increases insulin sensitivity thereby regulating glucose uptake.

Summary

The health benefits of mangoes are quite extensive. These fruits not only taste great, but they also provide numerous health benefits. Adding mango juice to your diet gives you the vitamins, minerals and antioxidants that mango has to offer. By drinking mango juice, you are getting all the antioxidants that your body needs. You also get fiber, protein and calcium from this great fruit.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

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