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 won’t 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.
