Calories In Mango: The Nutritional Facts And Health Benefits

Mango is one of the tropical fruits which is not only flavorful, juice, and looks pretty, but it also contains lots of health benefits. Mango is the king of fruits and one of the most widely consumed fruits in the world. But do you know what are the benefits of mango and how much calories mango contain?

If no then keep reading this blog because today I will share with you the health benefits of mango and how many calories it contains. let’s have a look at how much calories mango contains and How it can help you to lose weight.

What Are The Nutritional Values Of Mango?

Mango is a member of the drupe family these plants combating food with a fleshy outer section that surrounds a shell or pit. There are different kinds of mangoes according to their shape, seed size, color, and flavor.

The color of mango can be yellow, orange, red, or green, but its inner flesh is mostly golden yellow. Consuming mangoes in any form can help to protect and strengthen the body.

Because it contains all the healthy nutrients which are essential for a healthy body. It can improve the digestive health, eyesight, lower the risk of cancers, boost immunity and help you to lose weight.

Because it contains low calories. The calories of mango are low, but it is full of all nutrients. One slice of mango can give you:

• Magnesium 4%
• Vitamin K 6%
• Calories: 99
• Protein: 1.4 grams
• Carbohydrates: 25g
• Sugars: 23g
• Vitamin A: 10%
• Carbs: 24.7 grams
• Vitamin E: 9.7%
• Thiamine: 4% of the RDI
• Dietary fiber: 2.6 grams
• Vitamin C: 67%
• Copper: 20%
• Niacin: 7%
• Potassium: 6%
• Riboflavin: 5%
• Vitamin B5: 6.5%
• Sodium: 2mg
• Manganese: 4.5%
• Folate: 18%
• Vitamin B6: 11.6%
• Fat: 0.6 grams

It is also a rich content of fiber, pantothenic acid, calcium, selenium, iron, and phosphorus, which makes mango nutritious fruit with zero amount of cholesterol.

Mango can provide nearly 70% of the RDI for vitamin C a water-soluble vitamin, that boosts your immune system.

It also helps the body to absorb iron and promote the growth of healthy cells and repair it.

Calories In Mango

100 gm of mango contains 60 Kcal according to the united states department of agriculture. Everyday calorie intake can depend according to the person’s age, weight, gender, and activity level.

As per the USDA, an adult range needs 1,600 to 3,00o calories every day. The calories in a mango without skin are 200KLcal, which is about 10 percent of the average calories which the adults need every day.

The mango is also known as to beat incredible source of vitamin A, Vitamin C, Vitamin B-6 and potassium. It also packed with a plethora of health benefits and an excellent source of dietary fibers.

According to Ayurveda consuming a ripe mango is quite beneficial as it is a high-calorie fruit. It is also rich in carbohydrates, which makes it an excellent source of energy.

The fiber which presents in mango is essential for the digestive system and you feeling full between meals.

High in Antioxidants

The polyphenols plant compounds that present in mango can function as antioxidants. The antioxidants which present in mango is important for the body because it protects the cells against free radical damage.

The free radical is a reactive compound that can bind to and damage the cells. According to some research free radicals can cause an anti-aging and chronic disease.

Let’s have a look at some health benefits of mango.

Health Benefits Of Low Calories Mango 1. Weight Loss

We all heard that mango can increase weight, but if you eat mango in moderation then it can help you to lose weight.

The mango skin contains phytochemicals that act as natural fat busters and the flush contains all dietary fibers.

Consuming high fiber fruits of veggies can make you feel full for a longer time, which prevents from tucking in other high fattening snacks.

According to the research, mango may actually suppress fat cells and fa-related genes which can help you to lose weight.

2. Improve Eye Health

Consuming mango daily can help to promote eye health. Because it is rich in beta carotene that helps in the production of Vitamin A.

The Powerful antioxidants of mango can help to improve vision and boost overall eye health. It also prevents age-related macular degeneration or vision loss.

Consuming daily mango can promote eyesight and prevents night blindness, it also treats dry eyes.

3. Improve Digestion

Mango is a rich source of water and fiber, which helps to prevent constipation while promoting regularity in the digestive tract.

According to research mango contain enzymes, that aid the breakdown and digestion of fiber, which help the digestive tract working efficiently.

4. Delay Aging

Mangoes are a great source of vitamin A and vitamin C, which help to produce collagen proteins inside the body.

The collagen can help to protect blood vessels and the body’s connective tissues. Thereby, it can slow down the natural aging process and make your skin youthful and glowing.

Mango is an anti-aging food that can help you to get rid of fine lines and wrinkles.

Calories In Mango