The Nutritional Profile of Mango: Calories, Carbs, and Fibre
Mangoes are widely celebrated as the 'king of fruits', and for good reason. They are not only delicious but also incredibly versatile in the kitchen. Whether you enjoy them sliced fresh, blended into a morning smoothie, or tossed into a vibrant salsa, mangoes add a burst of tropical flavour to any meal. However, beyond their sweet taste and sunny colour, many people wonder about the specifics of their health benefits.
Understanding the mango nutritional profile is essential, especially if you are monitoring your calorie intake or managing blood sugar levels. You might be surprised to learn that this stone fruit is packed with essential vitamins, minerals, and antioxidants that support overall wellbeing. From boosting your immune system to aiding digestion, the potential health perks are impressive.
While mangoes are naturally sweet, they contain significant amounts of fibre and water, which can help you feel fuller for longer. If you are curious about how this fruit fits into a balanced diet, you are in the right place. This article explores the nutritional breakdown of mangoes, answering key questions about calories, carbohydrates, and fibre content.
What is the Nutritional Profile of Mango?
A comprehensive look at the mango nutritional profile reveals a food that is low in fat but rich in energy-providing carbohydrates. When analysing the nutrients, it is helpful to look at a standard serving size. One cup (approximately 165 grams) of sliced mango provides a substantial portion of your daily nutrient requirements.
According to data sourced from the USDA FoodData Central, a one-cup serving of mango contains approximately:
- Calories: 99
- Protein: 1.4 grams
- Carbohydrates: 24.7 grams
- Fat: 0.6 grams
- Dietary Fibre: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)
- Vitamin A: 10% of the DV
- Folate (Vitamin B9): 18% of the DV
- Vitamin B6: 12% of the DV
It is important to note that while the sugar content may seem high compared to other fruits, it is naturally occurring fruit sugar (fructose). Unlike processed added sugars, the sugar in mango comes packaged with fibre and vitamins, which alters how your body metabolises it.
Furthermore, mangoes are a rich source of polyphenols. These are plant compounds that function as antioxidants. Among these, mangiferin has gained attention in the scientific community. It is often dubbed a 'super antioxidant' because it helps protect your cells from free radical damage. You can read more about the general benefits of fruit on Healthline.
Health Benefits and Actionable Breakdown
The nutrients found in mangoes contribute to various bodily functions. Below is a detailed breakdown of how incorporating mango into your diet can support specific aspects of your health.
1. Supporting Immune Function
One of the most standout features of mango is its high Vitamin C content. Vitamin C is crucial for a healthy immune system. It helps your body produce more disease-fighting white blood cells and helps these cells work more effectively.
Additionally, mangoes contain a good amount of Vitamin A. This vitamin is essential for maintaining a healthy immune system as it helps fight infections. A deficiency in Vitamin A has been linked to a higher risk of infection. Following guidance such as the NHS 5 A Day plan can ensure you get enough of these vital nutrients.
2. Improving Digestive Health
Mangoes have several qualities that make them excellent for digestive health.
- Digestive Enzymes: Mangoes contain a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules so that they can be easily absorbed. Amylases break down complex carbs into sugars like glucose and maltose. These enzymes are more active in ripe mangoes, which is why they are sweeter than unripe ones.
- Water and Fibre: Since mango contains plenty of water and dietary fibre, it may help solve digestive problems like constipation and diarrhoea. A study found in PubMed Central highlights the positive impact of fibre on gut health.
3. Supporting Heart Health
Mango contains nutrients that support a healthy heart. For instance, it offers magnesium and potassium, which help maintain a healthy pulse and your blood vessels relax, promoting lower blood pressure levels.
Mango also contains a unique antioxidant called mangiferin. Animal studies have suggested that mangiferin may protect heart cells against inflammation, oxidative stress, and apoptosis (controlled cell death). Information from the British Heart Foundation emphasises the importance of potassium in managing blood pressure.
4. Boosting Eye Health
Mango is full of nutrients that help support healthy eyes. Two key antioxidants are lutein and zeaxanthin. These accumulate in the retina of the eye, the part that converts light into brain signals. Inside the retina, lutein and zeaxanthin act as a natural sunblock, absorbing excess light. In addition, they appear to protect your eyes from harmful blue light.
5. Managing Blood Sugar Levels
Despite having a high natural sugar content, fresh mango does not seem to lead to major spikes in blood sugar for most people. The presence of fibre slows down the absorption of sugar into the bloodstream. However, moderation is key.
According to Harvard Health, understanding the Glycaemic Index (GI) of foods helps in managing glucose levels. Mango has a GI of 51, which technically classifies it as a low GI food.
Comparison of Mango to Other Fruits (Per 100g)
To give you a clearer picture of how mango stacks up against other common fruits, we have compiled a comparison table below. This can help you decide which fruits best fit your current dietary goals.
| Nutrient | Mango (100g) | Apple (100g) | Banana (100g) | Orange (100g) |
|---|---|---|---|---|
| Calories | 60 kcal | 52 kcal | 89 kcal | 47 kcal |
| Carbs | 15g | 14g | 23g | 12g |
| Fibre | 1.6g | 2.4g | 2.6g | 2.4g |
| Sugar | 14g | 10g | 12g | 9g |
| Vitamin C | 36.4mg | 4.6mg | 8.7mg | 53.2mg |
Frequently Asked Questions
When incorporating a sweet fruit like mango into your diet, it is natural to have questions. Here are some of the most common queries regarding the mango nutritional profile.
Is mango safe for people with diabetes?
Yes, people with diabetes can eat mango, but portion control is critical. Because mango contains carbohydrates and natural sugars, eating too much at once can raise blood sugar levels.
Experts suggest limiting your portion to half a cup (about 82 grams). It is also beneficial to pair mango with a source of protein or healthy fat, such as Greek yoghurt or a handful of nuts, to slow down sugar absorption. For more specific advice, you can consult resources from Diabetes UK.
Does mango help with weight loss?
Mango can be a part of a weight loss diet when eaten in moderation. It is relatively low in calorie density, meaning it has few calories for the volume of food it provides.
The fibre content helps you feel full, which may prevent overeating. However, dried mango is much more calorie-dense and often contains added sugar. If weight loss is your goal, stick to fresh mango. General healthy diet tips can be found via the World Health Organization.
Can I eat the mango skin?
While the skin of the mango is technically edible and contains high concentrations of antioxidants, it is generally not recommended to eat it. The skin contains a compound called urushiol, which is the same chemical found in poison ivy.
For some people, consuming the skin can cause an allergic reaction or contact dermatitis. Furthermore, the skin can have a bitter taste and tough texture. Recipes and preparation tips can be explored on BBC Good Food.
Is dried mango as healthy as fresh mango?
Dried mango is delicious, but it is a concentrated source of sugar and calories. When the water is removed, the volume decreases, making it easy to consume large amounts of calories without realising it.
Additionally, some commercially available dried mango has added sugar (candied mango). Always check the label for 'added sugars'. Fresh or frozen mango is usually the healthier choice for everyday snacking. You can learn more about antioxidants in fruits from Cancer Research UK.
The Bottom Line
Mango is a nutrient-dense fruit that offers a wide array of health benefits. It is rich in vitamins, minerals, and antioxidants, particularly Vitamin C, Vitamin A, and folate. The mango nutritional profile supports immune health, aids digestion, and may even improve heart and eye health.
Although it contains natural sugars, the fibre content helps regulate blood sugar levels, making it a safe choice for most people when consumed in moderation. Whether you are looking to boost your vitamin intake or simply enjoy a sweet, natural treat, mango is a fantastic addition to a balanced diet.
Remember to prioritise fresh mango over dried varieties to minimise calorie intake and avoid added sugars. By adding this tropical fruit to your weekly rotation, you are investing in your long-term health while enjoying one of nature's most delightful flavours.
