Mango (Raw) – Nutritional Information
Mangoes are a vibrant and refreshing tropical fruit, cherished for their sweet, juicy flavor and rich nutritional profile. Often enjoyed as a snack, in smoothies, or incorporated into savory dishes, mangoes provide a natural source of energy, vitamins, and minerals.
Here’s a detailed look at the nutritional value of raw mangoes:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 60 kcal |
| Protein | 0.82 g |
| Fat | 0.38 g |
| Saturated Fat | 0.092 g |
| Carbohydrates | 14.98 g |
| Fiber | 1.6 g |
| Sugars | 13.66 g |
| Calcium | 11 mg |
| Iron | 0.16 mg |
| Magnesium | 10 mg |
| Phosphorus | 14 mg |
| Potassium | 168 mg |
| Sodium | 1 mg |
| Zinc | 0.09 mg |
| Copper | 0.111 µg |
| Manganese | 0.063 mg |
| Selenium | 0.6 µg |
| Vitamin C | 36.4 mg |
| Thiamine (B1) | 0.028 mg |
| Riboflavin (B2) | 0.038 mg |
| Niacin (B3) | 0.669 mg |
| Vitamin B6 | 0.119 mg |
| Folate | 43 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 54 µg |
| Vitamin E | 0.9 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Mangoes are generally safe for most people to consume and are not known to be a common allergen. However, individuals with sensitivity to latex may experience a reaction due to a potential cross-reactivity, as mangoes contain compounds similar to those found in latex.
Dietary Preferences:
- Vegan: Mangoes are naturally plant-based, making them suitable for vegan diets.
- Gluten-Free: Mangoes do not contain gluten, making them safe for those with celiac disease or gluten sensitivity.
- Low-Fat: With only 0.38 grams of fat per 100g, mangoes are a heart-healthy option for low-fat diets.
- Low-Calorie: At just 60 calories per 100g, mangoes make for a satisfying snack without adding excessive calories to your diet.
- No Added Sugars: The sweetness in mangoes comes naturally from the fruit’s sugars, making them a great option for those avoiding added sugars.
Nutritional Insights:
- Rich in Vitamin C: Mangoes are an excellent source of Vitamin C, providing 36.4 mg per 100g. Vitamin C plays a crucial role in immune function, skin health, and the absorption of iron from plant-based foods.
- Source of Fiber: With 1.6 grams of fiber per 100g, mangoes contribute to digestive health and can help support regular bowel movements.
- Good for Heart Health: Potassium (168 mg per 100g) helps balance fluids and electrolytes in the body, supporting heart health and proper muscle function.
- High in Vitamin A: Mangoes are a good source of Vitamin A, providing 54 µg per 100g. This vitamin is important for eye health, immune function, and skin integrity.
Culinary Advice:
Mangoes can be enjoyed in a variety of ways—fresh, sliced, or cubed, they make an excellent addition to fruit salads, salsas, and smoothies. Mangoes are also delicious when paired with chili powder or salt for a savory treat. For those with a sweet tooth, mangoes can be used in desserts like sorbets, cakes, or paired with yogurt. When selecting a mango, look for one that yields slightly to gentle pressure, indicating ripeness. If you’re using them in cooking, consider pairing them with spicy or tangy ingredients for a delightful contrast of flavors.
Conclusion:
Mangoes are not only a delicious tropical fruit but also a nutritional powerhouse. Their naturally sweet taste, combined with their impressive array of vitamins and minerals, makes them a versatile and healthy addition to a balanced diet. Whether you’re enjoying them fresh, blended, or in cooked dishes, mangoes offer a refreshing way to nourish your body while indulging in a naturally sweet treat.
