Mango is an edible fruit produced from the topical tree Mangifera indica. Mango is a drupe or stone fruit, which means it has a large seed in the middle. Mango is originated in India and Southeast Asia and has been cultivated for more than 4000 years. More than a hundred varieties of Mango grew worldwide, and each varies in taste, shape, size, and color. Mangoes are one of the most largely consumed fruits globally, sometimes referred to as the “king of fruits.” Mangoes are not just delicious but also nutritious fruit that offers several health benefits. Lets see the Nutrition Facts of Mango.
Nutrition in Mango
According to the USDA data, the nutritional value of Mango (100 g) is as follows.
| Nutrient | Value |
| Calories | 60 |
| Carbohydrate | 14.98 g |
| Protein | 0.82 g |
| Fiber | 1.6 g |
| Fat | 0.38 g |
| Sugar | 13.66 g |
| Water | 83.46 g |
Vitamins
Mangoes are loaded with vitamins like vitamin A, C, and K. While vitamin A is essential for eye health and vitamin K is necessary for bone health. According to the USDA data, vitamins and their quantity in 100 g of Mango are as follows.
| Vitamins | Quantity |
| Vitamin A | 1082 IU |
| 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 (B9) | 43 mg |
| Vitamin K | 4.2 mg |
Minerals
Mangoes are packed with several beneficiary minerals, especially magnesium and potassium play a vital role in heart health.
According to the USDA data, minerals and their quantity in 100 g of Mango are as follows.
| Minerals | Quantity |
| Calcium | 11 mg |
| Iron | 0.16 mg |
| Magnesium | 10 mg |
| Phosphorus | 14 mg |
| Potassium | 168 mg |
| Sodium | 1 mg |
| Zinc | 0.09 mg |
Health benefits
- Boost immunity
- Promotes eye health
- Lowers the risk of certain cancer
- Support heart health
- Improves digestive health
FAQ
Vitamin c plays a vital role in boosting immune function and skin health. Similarly, vitamin C is also a critical nutrient for the synthesis of collagen.
Mangoes are rich in a powerful antioxidant called beta-carotene, which our body converts into vitamin A, an essential nutrient for improving eye health.
