How Many Calories in a Mango?

Mangoes are a tropical fruit that are native to South Asia, but they are now grown and enjoyed in many parts of the world. They are sweet, juicy, and flavorful, and they are a popular choice for people who are looking to add some variety to their diet. One question that many people have about mangoes is how many calories they contain. If you are trying to watch your caloric intake, it is important to know how many calories are in the foods that you eat, and this is especially true for mangoes, which are known for their sweet taste and high sugar content.

So, how many calories are in a mango? The answer is that it depends on the size of the mango and the specific variety. According to the United States Department of Agriculture (USDA), the average mango contains about 135 calories. This is based on a medium-sized mango that weighs approximately 250 grams. However, it is important to note that the exact number of calories in a mango can vary depending on the size of the fruit and the specific variety.

To get a more accurate estimate of the number of calories in a mango, it is helpful to look at the nutrition facts label. The label will provide information on the number of calories, as well as other important nutrients such as fat, protein, carbohydrates, fiber, and vitamins and minerals. You can find the nutrition facts label on the back of the packaging for mangoes that are sold at the store, or you can look up the information online.

One thing to keep in mind when looking at the nutrition facts label for mangoes is that the number of calories listed is for the entire fruit, including the skin and the seed. If you are trying to minimize your caloric intake, you may want to peel the mango and remove the seed before eating it, as these parts of the fruit can add extra calories. For example, a medium-sized mango with the skin and seed removed may have fewer calories than one with the skin and seed included.

It is also important to note that the number of calories in a mango can vary depending on the specific variety. Some varieties of mangoes are larger and contain more calories than others. For example, the Ataulfo mango, also known as the honey mango or Champagne mango, is a small, sweet variety that is known for its thin skin and low calorie content. According to the USDA, a medium-sized Ataulfo mango contains just 90 calories, making it a lower calorie option compared to other varieties.

In addition to the number of calories, it is also important to consider the other nutrients that are contained in a mango. Mangoes are a good source of vitamin C, a potent antioxidant that helps to support the immune system. They also contain vitamin A, which is important for eye health, and small amounts of other essential vitamins and minerals such as potassium and magnesium.

Mangoes are also a source of dietary fiber, which is important for digestion and regularity. A medium-sized mango contains about 3 grams of dietary fiber, which is about 12% of the daily value for this nutrient. This can help to keep you feeling full and satisfied after eating a mango, which may be helpful for weight management.

In addition to its calorie content, it is important to consider the nutritional value of a mango. One medium mango provides approximately 25% of the daily recommended intake of vitamin C, 35% of the daily recommended intake of vitamin A, and 12% of the daily recommended intake of dietary fiber. It is also a good source of other vitamins and minerals, including vitamin E, vitamin K, and potassium.

Despite its high calorie content, mango can still be part of a healthy diet. When consumed in moderation as part of a balanced diet, mango can provide a number of health benefits. For example, the high levels of antioxidants in mango may help to reduce the risk of certain diseases, such as heart disease and cancer. The dietary fiber in mango can also help to support digestive health and may assist with weight management.