Mango Nutrition Facts – Are They Good For You?

Many people interested in losing weight want to know about the mango. They want to know – does the mango have a lot of calories? A lot of carbs? Can I eat it when trying to lose weight? Does it have a lot of sugar? What are the nutrition facts of the mango?

Why does the mango taste so good if it has a lot of calories? Is the mango a good dessert? Even if it has a lot of calories – is it healthy? Where does the mango originate from? Do you like mango?

As you can see. People have a lot of questions about the mango. We're not going to answer ALL of them – but first of all. Here's the nutrition facts.

Nutritional value per 100 g (3.5 oz)

Energy

272 kJ (65 kcal)

Carbohydrates

17.00 g

– Sugars

14.8 g

– Dietary fiber

1.8 g

Fat

0.27 g

Protein

0.51 g

Vitamin A equiv.

38 μg (4%)

– beta-carotene

445 μg (4%)

Thiamine (Vit. B1)

0.058 mg (4%)

Riboflavin (Vit. B2)

0.057 mg (4%)

Niacin (Vit. B3)

0.584 mg (4%)

Pantothenic acid (B5)

0.160 mg (3%)

Vitamin B6

0.134 mg (10%)

Folate (Vit. B9)

14 μg (4%)

Vitamin C

27.7 mg (46%)

Calcium

10 mg (1%)

Iron

0.13 mg (1%)

Magnesium

9 mg (2%)

Phosphorus

11 mg (2%)

Potassium

156 mg (3%)

Zinc

0.04 mg (0%)

As you can see, there's around 272 calories per 100 grams of mango. A LOT of good vitamins in it. (Vitamin C, calcium, beta-carotene baby!), And also a fair amount and carbs and sugar for its size.

So the question then becomes – can you eat it, or can you not?

Well, it depends.

Let me explain.

You see, if you're on a serious weight loss diet … then it's best to skip fruits. But if you're doing EVERYTHING perfectly, one mango a couple of times a week will not hurt.

If you're only trying to maintain your weight and not lose – then switching your normal chocolate dessert with the delicious mango is a perfect opportunity to eat healthy while enjoying a delicious, sugary fruit.

Now, most people do like the mango, and that's for good reason. It tastes good, the texture is cool, and a lot of other reasons. So go ahead and eat some mango if you crave it, but if you're on a weight loss diet, it's preferable not to do it more than a couple of times a week.

Enjoy your mango!

-Rafi