Mango Nutrition Facts You Must Know

King of fruits, MANGO, boosts the nutrient value of our diet. There is a stack of super nutrition packed in this sweet fruit. This healthy punch, whether fresh or frozen, there’s no question on its popularity. Wonderfully delicious, brightly colored, one of the most popular fruits to relish. This topic will shed some light on the mango nutrition facts

It is believed that Buddha meditated under the cool shade of a mango tree. Juicy, delectable mangoes were first grown 5,000 years ago in India. What is about mangoes that make them such a hit in summers? Definitely it’s flavor.

KINDS OF MANGOES

There are various kinds of mangoes that range in

  • color,
  • shape,
  • flavour and
  • seed size.

While the skin colour of mangoes vary from green to yellow, red or orange, the inner flesh of the mango is mostly golden yellow coloured.

Mango Nutritional Benefits

  • First and foremost, the amazing mango protects against cancers like colon, breast, leukemia and prostrate because of antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid, and methylgallat present in it.
  • The deadly combination of vitamin A, numerable caroteniods and vitamin C boost immune system.
  • This king fruit is rich in a protein called glutamine acid that improves concentration.
  • Studies suggest that consumption of mangoes decrease the risk of obesity, diabetes and heart disease.
  • Mango promotes a healthy complexion and hair.
  • Mangoes with their fiber and water content makes them a good bulk laxatives.
  • Vitamin A content of mango promotes good eyesight and prevents dry eyes and night blindness.
  • Mango juice has cooling powers that protects against heat stroke.
  • Vitamin E in mango is believed to regulate sex hormones.
  • Mangoes are beneficial for anaemia as they are high in iron.

NUTRITIONAL BREAKDOWN OF MANGOES (percentages apply to the daily values)

One cup of diced mango contains

  • 76% of the daily need for vitamin C,
  • 35% for vitamin A,
  • 20% of folate,
  • 10% of vitamin B-6
  • 9% of Fiber,
  • 9% copper
  • 8% of vitamin K and potassium and
  • 4% magnesium

Let’s go through the mango nutrition facts.

MANGO NUTRITION FACTS

 

NutrientsUnitValue per 100gmValues per 1 cup pieces
Proximates   
Waterg83.46137.71
EnergyKcal6099
Proteing0.821.35
Total lipid (fat)g0.380.63
Carbohydratesg14.9824.72
Dietary fiberg1.62.6
Total sugarsg13.6622.54
Minerals
Calciummg1118
Ironmg0.160.26
Magnesiummg1016
Phosphorusmg1423
Potassiummg168277
Sodiummg12
Zincmg0.090.25
Vitamins
Vitamin Cmg36.460.1
Thiaminmg0.0280.046
Riboflavinmg0.0380.063
Niacinmg0.6691.104
Vitamin B-6mg0.1190.196
Folateµg4371
Vitamin AIU10821785
Vitamin Emg0.901.48
Vitamin Kµg4.26.9
Lipids
Total saturated fatty acidsg0.0920.152
Total monosaturated fatty acidsg0.1400.231
Total poly unsaturated fatty acidsg0.0710.117

 

In conclusion, we all love mango and it is glad to know these amazing nutritional facts of mangoes. What do you think? Let us know in the comments section below.

 

References

United States Department of Agriculture

Agriculture Research Service National Nutrient Database

Image source: Tumblr

 

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Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.

Latest posts by Yusra Kashif (see all)

Yusra Kashif

Yusra Kashif has done masters in Food and Nutrition. She has also worked as a Dietitian in an international hospital and as a teacher in a private school. Currently she is taking a further degree in “Food and Nutrition Advisor” from U.K. She loves crafts, baking, cooking and exploring. Yusra is currently a stay at home mum and a part time writer.

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