Calorie Count for 250 Grams of Indian Mango
Based on several nutritional databases, the calorie content for 250 grams of fresh mango falls within a narrow range. The variation is influenced by factors such as the specific mango variety, its ripeness, and sugar content. For general reference, a raw mango contains approximately 60 to 65 calories per 100 grams. This means a 250-gram portion of fresh mango, a common serving size, averages around 150 to 162 calories.
Nutritional Breakdown of a 250g Serving
Beyond just calories, a 250-gram serving provides a host of beneficial nutrients. Here is a typical breakdown:
- Carbohydrates: Approximately 37-42 grams, most of which are natural sugars.
- Fiber: Around 4-5 grams, which aids in digestion.
- Vitamins: A significant source of Vitamin C (often exceeding 100% of the Daily Value), Vitamin A (through beta-carotene), and Vitamin B6.
- Minerals: Good amounts of potassium and magnesium are also present.
- Protein: A small amount, usually around 2 grams.
- Fat: Negligible, less than 1 gram.
Comparison Table: Indian Mango Varieties vs. Generic Mango
While the nutritional differences between varieties are often small, some sources suggest slight variations. Below is a comparison to illustrate the general nutritional profile. Note that the values are approximate and can change based on ripeness.
| Nutrient (per 250g) | Generic Mango | Indian Mango (e.g., Alphonso) |
|---|---|---|
| Calories (kcal) | 150-162 | 150-165 |
| Carbohydrates (g) | 37-42 | 38-44 |
| Sugar (g) | 33-38 | 34-40 |
| Dietary Fiber (g) | 4-5 | 4-6 |
| Vitamin C (% DV) | 100%+ | 100%+ |
| Vitamin A (% DV) | ~15% | ~20% |
The Impact of Ripeness and Processing
- Ripeness: As mangoes ripen, their starch converts into sugar, which can slightly increase the calorie density. A very ripe mango might be slightly higher in sugar and calories than a less ripe one of the same weight.
- Processing: Dried mango, a popular snack, is significantly higher in calories and sugar. A single cup of dried mango can contain over 500 calories due to the concentrated sugars and loss of water weight. Likewise, mango pulp (aamras) or milkshakes with added sugar will have a higher caloric value than fresh fruit. It is crucial for anyone monitoring their intake to consider the form of mango they are consuming.
How to Incorporate Indian Mango into a Healthy Diet
Given its rich nutrient profile and moderate calorie count, a 250g serving of Indian mango can be a delicious and healthy addition to your diet. Here are some suggestions:
- Enjoy it Fresh: The simplest and healthiest way to enjoy mango is to eat it raw and fresh. A 250-gram portion can be sliced and eaten as a snack or a light dessert.
- Add to Salads: Diced mango adds a sweet, tropical flavor to savory salads. It pairs well with greens, avocado, and a light vinaigrette.
- Blend into Smoothies: Combine fresh mango with yogurt, a splash of milk, and a handful of spinach for a creamy, nutrient-packed smoothie. This avoids the excessive sugar found in many pre-made mango-flavored products.
- Create Salsas: A fresh mango salsa with red onion, cilantro, and lime juice is a perfect accompaniment for grilled fish or chicken.
- Use in Breakfast Bowls: Top your oatmeal, yogurt, or chia seed pudding with fresh mango cubes for a natural sweetness and extra vitamins.
Conclusion
In summary, a 250-gram portion of fresh Indian mango provides approximately 150 to 162 calories, making it a relatively low-calorie, nutrient-rich fruit. Its primary calories come from natural carbohydrates, and it delivers a powerful punch of vitamins C and A, fiber, and potassium. Enjoying mango in its natural state is the best way to reap its nutritional rewards, while being mindful of the higher calorie content in processed versions like dried mango or juice. For more information on the health benefits of mangoes, you can consult resources like Healthline.
