Reasons You Should be Talking About Calories in Mango

A mango is a delicious, sweet fruit, with a fleshy pulp surrounding a mango pit or stone. An extremely versatile fruit, the mango can be used in cooking for both sweet and savory baked dishes, as well as being used for chutneys, ice cream, or even eaten raw with salt, chili or soy sauce. But for those of us that have to watch the calories we eat, we need to know “How many calories in a mango?” This page will answer that question for you. The calories in mango depends on the size of the mango of course, but below we have listed a few different measurements for you.

Size Calories Carbohydrate Fat Protein
1 Whole Mango 336g 202 50g 1.2g 2.7g
1 Cup Mango Pieces 165g 99 25g 0.6g 1.35g
Per 100g 60 25g 0.4g 0.8g

The information provided is from research performed by The U.S. Department of Agriculture. Keep in mind though that the nutritional information listed on this table assumes a raw, fresh mango. The calories, protein, carbs, and fat in a mango will be different if the mango has had other ingredients added (such as if made into a chutney). The calories will also be different if the mango is not yet ripe (such as when used for pickling). We have also only included the information for the edible parts of the mango; so the figures listed don’t include nutritional information for the mango skin or the mango pit.

Calories in a Mango

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As we can see from the table above, there are quite a lot of calories in a mango, and most of these calories come in the form of carbohydrate or carbs. 100g of mango nutrition facts contains about 60 calories, which is about 50% more than say, the calories in peaches for example.

Mangoes are also very low in fat, less than 1% fat in fact, which is generally considered a “fat free” percentage. Most fruit is very low in fat, while containing a moderate amount of calories and carbs, and mangoes certainly follow this pattern. The other factor that most fruits have in common is the low protein percentage, and again, mangoes are no exception, containing an almost irrelevant quantity of protein (less than 1 gram per 100 grams of mango pulp). Even though mangoes don’t contain much protein, they are still a valuable source of nutrients and vitamins. The lack of protein in this delicious fruit should not be seen as a problem, as your protein intake can easily be made up by eating other foods such as egg whites.

Calories in Mangoes

If you have an active exercise routine, involving plenty of jogging, bike-riding, or trips to the gym, then the calories in mangoes shouldn’t be a problem for you. If your lifestyle is more sedentary however, then eating excess foods may result is becoming overweight (yes, even the calories in a mango can contribute to obesity!). Getting sufficient exercise to burn the calories that you consume should be a very important part of everyone’s health routine. To find out how much energy it takes to burn off the calories from a mango, You can use the calorie burning exercise calculator on this page.

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 How Many Vitamins in a Mango?

The calories mangoes contain aren’t just empty energy however: a mango contains a huge range of vitamins as well. The vitamins below are for an average sized mango (note the large amount of Vitamin A in one mango!).

  • Vitamin A – 1584 IU
  • Vitamin B1 (thiamine) – 0.12 mg
  • Vitamin B2 (riboflavin) – 0.118 mg
  • Niacin – 1.209 mg
  • Folate – 29 mcg
  • Pantothenic Acid – 0.331 mg
  • Vitamin B6 – 0.227 mg
  • Vitamin C – 57.3 mg
  • Vitamin E – 2.32 mg
  • Vitamin K – 8.7 mcg

How Many Minerals in a Mango?

Minerals are also abundant in fresh mangoes. Have a look at the minerals that can be found in a single mango.

  • Potassium – 323 mg
  • Phosphorus – 23 mg
  • Magnesium – 19 mg
  • Calcium – 21 mg
  • Sodium – 4 mg
  • Iron – 0.27 mg
  • Selenium 1.2 mcg
  • Manganese – 0.056 mg
  • Copper – 0.228 mg
  • Zinc – 0.08 mg

The calories in a mango are certainly a concern for people who are on a particularly low calorie diet. A low carb diet, or for people who are struggling to lose weight. The large quantities of vitamins and minerals however means that fresh fruit should still form a part of everyone’s diet. Just make sure that the calories you consume are used up in some form of exercise. And you won’t have to go without this delicious and nutritious fruit.

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