Calorie Count and Nutritional Information
A single mangosteen (about 76 grams) provides approximately 55 calories. The majority of these calories come from carbohydrates, serving as a primary energy source. This makes it a low-calorie fruit choice.
Here is a detailed breakdown of the nutritional content per 76-gram mangosteen, based on USDA data:
- Calories: 55 kcal
- Carbohydrates: ~14 grams
- Fiber: ~1.4 grams
- Protein: ~0.3 grams
- Fat: ~0.4 grams
- Vitamin C: Provides a portion of the daily recommended intake
- Potassium: ~36.5 mg
- Manganese: Contains traces of this important mineral
- Cholesterol: 0 mg
The fruit is low in sodium, with negligible amounts per serving, making it a heart-healthy choice. The fiber content contributes to digestive health and promotes fullness.
Comparing Mangosteen Calories with Other Fruits
| Fruit (Raw) | Serving Size | Calories | Nutritional Highlight |
|---|---|---|---|
| Mangosteen | 1 fruit (76g) | 55 kcal | Rich in xanthone antioxidants |
| Banana | 1 medium (118g) | 105 kcal | High in potassium & energy |
| Apple | 1 medium (182g) | 95 kcal | Good source of fiber & Vitamin C |
| Grapes | 1 cup (92g) | 62 kcal | Rich in antioxidants, including resveratrol |
| Strawberries | 1 cup, sliced (166g) | 53 kcal | Excellent source of Vitamin C & manganese |
Mangosteen is a lower-calorie fruit option, making it a guilt-free choice. Its unique nutritional composition and antioxidant profile set it apart.
Beyond Calories: Health Benefits of Mangosteen
The health benefits of mangosteen extend beyond its low-calorie content, stemming from its antioxidant and anti-inflammatory properties.
Rich in Antioxidants
Mangosteen contains xanthones, a class of plant compounds. These antioxidants help neutralize free radicals, linked to chronic diseases and aging. Xanthones, like alpha-mangostin, have protective effects.
Anti-Inflammatory Effects
Xanthones in mangosteen have strong anti-inflammatory effects. Chronic inflammation is linked to health issues, including heart disease and cancer. Mangosteen may lower inflammation markers.
Weight Management Support
Mangosteen, with its low-calorie, low-fat, and moderate-fiber content, can support weight management. The fiber promotes fullness. Some compounds in mangosteen may play a role in fat metabolism and reducing BMI, though more research is needed.
Promotes Digestive Health
The fiber in mangosteen supports a healthy digestive system, promoting regular bowel movements and preventing constipation. Fiber also feeds beneficial gut bacteria.
Immune System Support
Mangosteen provides vitamin C, essential for immune health. It helps stimulate immune cells and protects against pathogens. The fruit's antioxidant and anti-inflammatory effects boost the body's defenses.
How to Incorporate Mangosteen into Your Diet
Mangosteen can be enjoyed in several ways:
- Fresh: Peel the hard, purple rind to access the white flesh. Eat it raw as a snack or dessert. Fresh mangosteen can be expensive and seasonal.
- Smoothies: Blend the flesh with other fruits for a nutrient-packed smoothie. Use frozen mangosteen if fresh is unavailable.
- Salads: Add fresh segments to fruit or green salads for a sweet and tangy flavor. It pairs well with other tropical fruits and greens.
- Juices/Concentrates: Mangosteen is available as a juice or supplement. Check labels for added sugars.
Frozen or canned options are available, though canned versions can contain added sugar. Juices and powders also provide a concentrated source of its compounds.
Conclusion: Is Mangosteen Good for Your Diet?
With just 55 calories per fruit, mangosteen is an excellent, low-calorie choice. Its nutritional profile, high in xanthones, offers significant health benefits beyond its calorie count. Whether eaten fresh, in smoothies, or as a supplement, mangosteen boosts antioxidant intake, supports the immune system, and aids in weight management. Consider the preparation method, as canned versions may contain added sugars. For optimal health benefits, incorporating the whole fresh or frozen fruit is best.
For more detailed information, explore resources from reliable health sources, such as the National Institutes of Health (NIH).
