Nutritional Breakdown of 100 Grams of Mango
A 100-gram serving of fresh, raw mango offers more than just a delicious taste; it's a good source of essential vitamins and minerals. The United States Department of Agriculture (USDA) and various nutritional databases confirm the following average nutritional profile:
- Calories: ~60 kcal
- Carbohydrates: ~15 g
- Sugars: ~14 g
- Dietary Fiber: ~1.6 g
- Protein: ~0.8 g
- Fat: ~0.4 g
Beyond the macronutrients, 100 grams of mango is also an excellent source of key micronutrients:
- Vitamin C: Approximately 36 mg, providing a significant portion of your daily needs and acting as a powerful antioxidant.
- Vitamin A: Contains 54 mcg, vital for vision and immune function.
- Folate (Vitamin B9): With around 43 mcg, it supports healthy cell growth.
- Potassium: Contains 168 mg, which is essential for maintaining proper heart function and blood pressure levels.
- Copper: Offers about 0.11 mg, playing a role in red blood cell formation and immune support.
Health Benefits of Adding Mango to Your Diet
Regularly including mango in your diet can contribute to several health benefits, thanks to its rich nutritional profile.
- Supports Immune Health: The high vitamin C content helps stimulate the production of white blood cells and enhances the body's natural defenses against infections.
- Promotes Digestive Wellness: Mango contains dietary fiber and a group of digestive enzymes called amylases. These components aid in breaking down large food molecules for better absorption and can help prevent constipation.
- Boosts Eye Health: The presence of vitamin A, lutein, and zeaxanthin helps protect the eyes from age-related macular degeneration and filters harmful blue light.
- Enhances Skin and Hair: Vitamins A and C are crucial for skin health. Vitamin C aids in collagen production, while vitamin A promotes healthy hair growth and moisturizes the skin.
- Supports Heart Function: Mangoes contain potassium and magnesium, which help regulate blood pressure. The antioxidant mangiferin also protects heart cells and may help lower bad cholesterol.
Comparison: Fresh vs. Dried Mango
While fresh mango is a low-calorie option, the processing of dried mango changes its nutritional density. Below is a comparison of their values per 100 grams to help you make an informed choice:
| Nutrient | Fresh Mango (100g) | Dried Mango (100g) |
|---|---|---|
| Calories | ~60 kcal | ~319 kcal |
| Carbohydrates | ~15 g | ~80 g |
| Sugar | ~14 g | ~66 g |
| Fiber | ~1.6 g | ~6.5 g |
| Vitamin C | High | Low (reduced by drying) |
As the table shows, dried mango is much more calorically dense and higher in sugar. While it offers a concentrated source of some nutrients, it should be consumed in moderation, especially if you are watching your sugar or calorie intake.
What Causes Variations in Mango Calories?
The caloric content of mango is not entirely uniform. Several factors can influence the final number:
- Variety: Different cultivars of mango, such as Alphonso, Ataulfo, and Tommy Atkins, have slightly different compositions of water and sugar, which impacts their calorie count. For example, the Himsagor variety may have fewer calories than a Chausa.
- Ripeness: Unripe mangoes have a higher starch content and less sugar, while ripe mangoes have converted much of that starch into sugar, increasing their sweetness and slightly their calorie count.
- Growing Conditions: Environmental factors like soil quality and climate can also affect the fruit's size and composition.
For general purposes, the average of 60 calories per 100 grams is a reliable reference point, but slight variations are normal.
Incorporating Mango into a Healthy Diet
There are numerous ways to enjoy mango and its health benefits:
- Fruit Salad: Combine diced mango with other tropical fruits like pineapple and papaya for a refreshing dessert.
- Smoothies: Blend frozen mango chunks with yogurt or milk and a handful of spinach for a vitamin-packed drink.
- Salsa: Create a fresh mango salsa with red onion, cilantro, lime juice, and jalapeño to serve with grilled chicken or fish.
- Salad Topping: Add fresh mango slices to a green salad for a sweet contrast to savory ingredients.
- Popsicles: Freeze pureed mango for a simple, healthy, and low-calorie frozen treat.
Conclusion
In conclusion, understanding how many calories in 100 grams of mango per 100 grams is straightforward, with the average resting at approximately 60 kcal. This makes it a fantastic, low-calorie addition to a balanced diet, providing a rich source of vitamins A and C, fiber, and other beneficial compounds. While different varieties and ripeness levels cause slight variations, the overall nutritional value remains consistent. Whether enjoyed fresh, in a smoothie, or as a vibrant salsa, mango is a versatile and healthy choice for satisfying a sweet craving. As with any food, moderation is key to reaping the maximum health benefits without over-consuming sugar. The inclusion of this tropical fruit can contribute to improved immunity, better digestion, and overall well-being. For more in-depth nutritional data and research on mango's components, consult authoritative sources like the National Institutes of Health (NIH).
