Mango Calories

A Look at the Nutritional Benefits of Mango Calories

The mango is both delicious and nutritious and is used in a variety of dishes ranging from being served with sticky rice, as a chutney, in salads through to being part of a delicious smoothie drink; naturally enough the amount of mango calories will vary upon the individual dish.

If the mango is consumed fresh by itself then it comes in at a very low calorific count of 18 calories per ounce (65 per 100g). As an average sized Mango weighs from 150g to 300g once all the skin and the central part that is not eaten has been removed then the typical calorie content is from 96 to 192 per fruit.

Selected Mango Calories in common foods

Product

Serving Size

Calories

Dried Mango Slice

1 piece

40

Mango Lassi (Indian style)

1 cup (236 ml)

210

Mango Lassi (low calorie version: Mango/plain yoghurt/Honey)

10 US fl Oz (295ml)

140

Mango Smoothie (small)

10 US fl Oz (295ml)

208

Mango A-go-go (Jamba)

32 US fl oz (946 ml)

580

Mango sticky rice with coconut milk (Khao Neeo Mamuang)

1 portion

820

Mango nectar

1 cup (236 ml)

128

Mango Salsa

Per serving

21

Mango Chutney

1/3 US fl oz (10 ml)

73

Mango Sorbet

1 cup (236 ml)

188

Mango Jam

1/8 cup (30 ml)

75

Mango, Avocado and Melon salad

1 serving

~200

Spicy Mango salad

1 serving

~140

Mango Chicken Curry

1 serving

~350

Mango Sticky Rice
Mango Sticky Rice served at Pier 21 in Bangkok, Thailand.

Mango Sticky Rice served at Pier 21 in Bangkok, Thailand.

 Mango nutritional Information

As mentioned in the introduction mangos (the plural can also be spelt as mangoes) are fantastic sources of nutrients. They are especially rich in Vitamins A, B6 and C; 100g of fresh mango is enough to give 5%, 10% and 33% of these essential vitamins respectively. The fruit is also a good source of Vitamin B1, B2, B3, B9, E and K.

 

With regards to minerals then mangos are rich and a good source of potassium, magnesium and copper. They also contain to lower extent the following minerals calcium, iron, phosphorous and zinc.

Mango Calories

The Mango Plant

Mango fruits come from evergreen trees belonging to the Mangifera genus and are a native of the Indian sub-continent; cultivars of the Indian Mango (Mangifera indica) are the ones that are most often grown throughout the world. It is estimated that there are over one thousand different cultivars of mango.

Mango fruits
Mango fruits growing in their tree

The trees are long lived (some have been estimated to be over 300 years old) and can reach great heights and often grow up to 40 meters (130 feet) in height. Although originating in India Mangos are grown throughout most tropical countries and even some sub-tropical areas. India remains the main grower of the crop however,

The color of the fruit varies depending on the cultivar with the yellow and orange being the most common, with green and red ones are also widely grown.

In addition to using the fruit as a food source other parts of the tree also have uses. For example the leaves are often used as decorations in spiritual ceremonies.

There are around 35 million tons of mangos produced per annum, with the largest producers being India (39%), China (12%), Thailand (7%), Indonesia (6%) and Pakistan and Mexico (~5% each). The mango is important enough to be considered the national fruits of three countries: Pakistan, India and the Philippines; and the national tree of Bangladesh.

The use of the Mango in cuisine

The fruit of mangos is usually sweet and full of flavor; this makes it ideal for the use in many dishes such as salads and curries, and especially in drinks such as smoothies and lassi, and deserts such as sorbet. The unripe fruits also have many culinary uses especially in the use of chutneys. As there are not that many calories in the mango fruit, and they are nutritious most of the cuisine tends to be very healthy.

Making jam is a great way of preserving mangoes for year round enjoyment

Mango Jam
Making jam is a great way of preserving mangoes for year round enjoyment. Quite calorific though!

MANGO CALORIE REFERENCES AND FURTHER READING

Wikipedia; Nutritional Data; Health; Vitamins; Mango Calorie Photographs by Joyosity andHardeep Singh.

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