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How many calories are in 1 honey mango?

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5 min read

According to nutritional data, a single serving of a honey mango, or Ataulfo mango, contains approximately 100-130 calories depending on its size. This golden fruit is known for its sweet flavor and smooth, non-fibrous flesh, making it a popular choice for a healthy and satisfying snack.

Quick Summary

A honey mango, also known as an Ataulfo mango, typically contains 100-130 calories per fruit. This variation depends on the mango's size and weight. The fruit offers a rich source of vitamins, minerals, and dietary fiber.

Key Points

  • Calorie Count: A single honey mango, also known as an Ataulfo mango, contains approximately 100-130 calories, depending on its size.

  • Nutrient-Dense: Honey mangoes are an excellent source of vitamins A and C, antioxidants, and dietary fiber.

  • Health Benefits: The high vitamin content supports immune function, skin health, and aids digestion.

  • Low in Fat: This fruit is naturally fat-free and contains very little protein, with most of its calories coming from carbohydrates.

  • Versatile Ingredient: Honey mangoes can be enjoyed on their own, in smoothies, salads, or salsas.

  • Moderation is Key: Despite its health benefits, it contains natural sugars and should be consumed in moderation as part of a balanced diet.

In This Article

Calorie Breakdown for a Single Honey Mango

While the specific calorie count for a honey mango can vary, a typical serving size provides around 100 to 130 calories. This slight variation is largely due to the natural differences in the fruit's size and ripeness. For example, a medium-sized honey mango weighing approximately 165 grams can contain roughly 107 calories. A slightly larger fruit will naturally have a higher calorie count, while a smaller one will have fewer. The majority of these calories come from the mango's carbohydrate content, particularly its natural sugars. Honey mangoes are naturally fat-free and low in protein, making them a high-carbohydrate, energy-boosting snack.

Factors Influencing a Honey Mango's Calorie Count

Several factors can influence the exact calorie count of a honey mango. While the average is a good guide, here are some key considerations:

  • Size and Weight: A larger, heavier mango will contain more calories than a smaller one. Nutritional information is often provided per 100 grams or per cup, so weighing your mango or estimating its size can give you a more accurate figure.
  • Ripeness: As a mango ripens, its complex carbohydrates convert into simpler sugars, which can slightly affect its caloric density and sweetness. A very ripe, sweeter mango might have a marginally different nutritional profile than one that is less mature.
  • Cultivar Variations: While Ataulfo is the most common variety sold as a "honey mango," other sweet varieties exist. Small differences in the genetic makeup of these cultivars can lead to minor variations in sugar and fiber content.

Nutritional Profile of Honey Mangoes

Beyond its calorie count, the honey mango is a nutritional powerhouse. It is particularly rich in vitamins A and C, which are crucial for immune function, skin health, and vision.

Key Nutrients Found in a Honey Mango

Here is a list of the primary nutrients you can expect to find in a honey mango:

  • Vitamin C: A single honey mango can provide a significant portion of your daily vitamin C needs, an essential antioxidant for tissue repair and immune health.
  • Vitamin A: Rich in beta-carotene, the compound responsible for its golden color, honey mangoes are an excellent source of Vitamin A.
  • Dietary Fiber: Honey mangoes offer a good dose of dietary fiber, which aids digestion and promotes a feeling of fullness.
  • Potassium: This important mineral helps regulate fluid balance and blood pressure.
  • Antioxidants: The fruit is packed with various antioxidants, including polyphenols, which help protect the body from oxidative stress.

Comparison: Honey Mango vs. Other Mango Varieties

To put the honey mango's nutritional value into perspective, it's useful to compare it with other popular mango varieties. This table highlights some key differences in their nutritional content per 100-gram serving.

Nutrient (per 100g) Honey Mango (Ataulfo) Tommy Atkins/Haden Keitt Mango
Calories ~60-70 kcal ~60-70 kcal ~60-70 kcal
Carbohydrates 17.4g 14.98g 14.98g
Sugar 11.1g 13.66g 13.66g
Dietary Fiber 1.3g 1.6g 1.6g
Vitamin C Very High High High

Note: Nutritional values can vary based on ripeness and specific growing conditions.

As the table indicates, the honey mango has a comparable calorie count per 100 grams to other common varieties, though its sugar and carbohydrate levels can differ slightly. What truly sets it apart, and often what people notice most, is its less fibrous texture and distinct, rich sweetness.

How to Incorporate Honey Mangoes into a Healthy Diet

Given their relatively low calorie count and high nutritional value, honey mangoes are a fantastic addition to a balanced diet. Here are some simple ideas for enjoying them:

  • As a Snack: Enjoy a ripe, fresh honey mango on its own. It's a sweet and satisfying treat.
  • In Smoothies: Blend chunks of frozen honey mango with yogurt and a splash of milk for a creamy, delicious smoothie.
  • In Salads: Dice a honey mango and add it to a salad with greens, grilled chicken, and a light vinaigrette for a tropical twist.
  • In Salsas: Combine finely chopped honey mango with red onion, jalapeño, cilantro, and lime juice for a vibrant and flavorful salsa.

The Importance of Moderation

While honey mangoes are a healthy choice, it's essential to remember they are also a source of natural sugar. For those monitoring sugar intake, consuming mangoes in moderation is key. Combining the fruit with a source of protein or healthy fat, such as yogurt or a handful of nuts, can help balance the sugar's effect on blood glucose levels.

Conclusion

A single honey mango, also known as an Ataulfo mango, contains approximately 100-130 calories, depending on its size and weight. This makes it a great choice for a low-calorie, nutrient-dense snack. Rich in vitamins A and C, antioxidants, and dietary fiber, the honey mango provides a boost of energy and supports overall health. Enjoying this sweet, golden fruit in moderation can be a delicious way to enhance your diet with vital nutrients.

For more information on mango nutrition and general health benefits, you can refer to the National Mango Board website.

References

Frequently Asked Questions

Yes, honey mangoes are considered relatively low in calories. A medium-sized fruit typically contains around 100-130 calories, making it a healthy and satisfying option.

Honey mangoes (Ataulfo) are typically smaller, have a smoother, non-fibrous texture, and a sweeter, richer flavor compared to the more common red or green mango varieties. They also have a flatter pit.

Yes, they can be part of a weight-loss diet. They are low in calories and fat, and their high fiber content can help you feel full, which can aid in managing calorie intake.

Honey mangoes are a rich source of vitamins, particularly Vitamin C and Vitamin A, as well as several B vitamins. They also provide minerals like potassium and magnesium.

Mangoes contain natural sugars, so it's important for individuals with diabetes to consume them in moderation. The fiber content helps regulate the impact on blood sugar, but portion control is crucial.

A ripe honey mango will turn a deep golden-yellow color and start to wrinkle slightly. It should yield to gentle pressure and have a sweet aroma.

Honey mangoes are also commonly referred to as Ataulfo mangoes or Champagne mangoes.

Related Topics:

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Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice.