Nutrition Facts

Nutrition Facts

Mango is a tropical fruit packed with essential nutrients. One medium raw mango (~100g) provides 60 calories and contains nearly 2% of the daily value (DV) for total carbohydrates, with 9.7g of natural sugars contributing to its sweetness. It is fat-free and nearly cholesterol-free, making it an excellent choice for heart health. The fruit also delivers 5% of the DV for dietary fiber, aiding digestion and promoting satiety. Mango is low in protein but rich in unique plant compounds, such as mangiferin, linked to antioxidant and anti-inflammatory benefits. With only 1mg of sodium, it supports low-sodium diets while offering a generous portion of immune-boosting Vitamin C (~67% DV) and skin-supporting Vitamin K (~10% DV). Additionally, mango provides ~2% DV for potassium, an electrolyte crucial for nerve and muscle function. Its vibrant orange flesh is hydrating, with about 83% water content. Overall, mango is a nutrient-dense, low-calorie fruit ideal for snacking or adding to salads and smoothies as part of a balanced diet.

Calorie Information

A single 100g serving of raw mango contains approximately **60 calories**, with most of its energy derived from natural sugars (9.7g). Unlike refined sugars, these occur with dietary fiber and other beneficial phytochemicals, helping slow digestion and maintain steady blood sugar levels. Mango also contributes minimal amounts of protein (0.87g) and fat (0.4g), ensuring a light yet satisfying treat. This low-calorie profile makes mango a great option for weight management or calorie-conscious diets. Pair it with Greek yogurt or nuts for extra protein and healthy fats to balance the meal. The fruit’s unique flavor adds variety without significantly impacting calorie totals.

Health Benefits

Mango is a powerhouse of health benefits due to its micronutrient content and bioactive compounds. Its high **Vitamin C** (67% DV) boosts immunity, while **Vitamin K** (10% DV) supports bone health and blood clotting. The fruit also contains **potassium** (2% DV), vital for heart and muscle function. Mangiferin, a polyphenol found in mango, exhibits potent antioxidant and anti-cancer properties. The dietary fiber (5% DV) promotes gut health and reduces cholesterol absorption, lowering heart disease risk. Mango is rich in digestive enzymes like amylase, breaking down sugars for smoother metabolism. Low in sodium and fat-free, it aligns with healthy dietary guidelines. Regular mango consumption may improve vision (thanks to beta-carotene), enhance skin health, and provide anti-inflammatory effects.