Mango: Calories in Mango

Mangoes are eaten raw as well as ripe. This fruit is blessed and loaded with a lot of nutrition that we can benefit from. The following article contains some nutrition facts and health benefits of mangoes.

Mango Nutrition Facts

• Mango is the most nutritive of all the fruits as they contain about 20 different vitamins and minerals.
• They contain mineral like, iron, copper, potassium and some traces of a few minerals, like selenium, manganese, phosphorus, zinc and calcium are also seen.
• This fruit is also high in carbohydrates.
• This fruit is a rich source of vitamin A and vitamin C that are good antioxidants and vitamin B. It also has traces of vitamin E and vitamin K.
• Eating it is very healthy as it has few other phytochemicals like, lutein, gallic acid, anacardic acid and cryptozanthin.
• Fiber is also included in mango which helps in weight gain, healthy and regular bowel movements and helps maintain colon health.

The following table discusses the number of calories and shows us the nutrition value.

Nutrient (100 g mango) (3.5 oz)	Mango Calories
Carbohydrates	17.00 g
Sugars	14.8 g
Dietary fiber	1.8 g
Fat	0.27 g
Protein	.51 g
Vitamin A	38 μg (4%)
Beta-carotene	445 μg (4%)
Thiamine (Vitamin B1)	0.058 mg (4%)
Riboflavin (Vitamin B2)	0.057 mg (4%)
Niacin (Vitamin B3)	0.584 mg (4%)
Pantothenic acid (Vitamin B5)	0.160 mg (3%)
Vitamin B6	0.134 mg (10%)
Folate (Vit. B9)	14 μg (4%)
Vitamin C	27.7 mg (46%)
Calcium	10 mg (1%)
Iron	0.13 mg (1%)
Magnesium	9 mg (2%)
Phosphorus	11 mg (2%)
Potassium	156 mg (3%)
Zinc	0.04 mg (0%)

Health Benefits of Mango

• Vitamin A contained in this fruit helps improve vision, nourishes and keeps our skin healthy and also helps bone growth.
• The Beta-Carotene in vitamin A helps protect against the harmful radiations of the sun.
• As mangoes contain vitamin C they promote healthy immune function and help in the growth and the repair of the tissues.
• These help in the improvement of the functioning of lungs and so they might reduce the risk of certain types of cancer, and further complications with diabetes.
• Vitamin B-complex helps relieve stress.
• People who are afflicted with anemia, asthma, acidity, menstrual disorders, indigestion and constipation benefit from eating mangoes.
• Pregnant women or even anemic patients are advised to eat this fruit regularly.
• Beta-Carotene also helps to slow down the aging process.

These bright yellow orange fruits are really tasty and now that you know what benefits they ripe with, I'm sure you would want to bite into a soft slice of one.