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Calories in Mango
Nutrition Facts

Written by Sky Taylor, Diet Bites

Calories in Mango

The mango is like other natural fruits, packed with essential vitamins and minerals which support optimum health. Like the pineapple, grapes and the banana it is one of the higher calorie fruits.

One cup of sliced mango contains close to 110 calories. One fruit contains approximately 135 calories. The energy values are based on no refuse - the fruit without the peeling.

Carbs, Protein, Calcium, Potassium, Dietary Fiber & Lipids in Mango

Based on one fruit without refuse:

Protein = about 1 gram
Total Fat = about 1/2 a gram
Carbohydrates = 35 grams
Dietary Fiber Total = almost 4 grams
Potassium = over 300 milligrams
Calcium = 21 milligrams 

The dietary fiber total is quite impressive for one fruit, as is the potassium and calcium benefits. It's basically void of unhealthy fat and even offers a bonus of one gram of protein and quite a few milligrams of calcium benefits.

Miscellaneous Health Notes for Mango

It's a fantastic source for Vitamin K, containing almost nine mcg's. Vitamin A content is also significant with 1584 IU contained in one fruit. And we can't overlook that healthy burst of Vitamin C benefits! A whopping 57 mg's contained in one fruit.

Culinary Uses

It's also a very versatile fruit. It can be pulverized for a healthy spread on bagels or used as a dipping sauce. There are even concoctions at my local market that bring salsa and mango together in a lovely salsa.

It can be cubed and added to salads - a dieter's dream food.

Nutrition Facts for Mango

Mango Unit Measures 1 cup of Mango, sliced
1 without refuse

Water

g
134.82
169.14

Calories

kcal
107
135

Protein

g
0.84
1.06

Total Fat

g
0.45
0.56

Saturated Fat

g
0.109
0.137

Monounsaturated Fat

g
0.167
0.209

Polyunsaturated Fat

g
0.084
0.106

Cholesterol

mg
0
0

Ash

g
0.82
1.03

Carbohydrate

g
28.05
35.19

Fiber, total dietary

g
3.0
3.7

Sugars, total

g
24.42
30.64

Calcium, Ca

mg
16
21

Iron, Fe

mg
0.21
0.27

Magnesium, Mg

mg
15
19

Phosphorus, P

mg
18
23

Potassium, K

mg
257
323
Mango Unit Measures 1 cup of Mango, sliced
1 without refuse

Sodium, Na

mg
3
4

Zinc, Zn

mg
0.07
0.08

Copper, Cu

mg
0.181
0.228

Manganese, Mn

mg
0.045
0.056

Selenium, Se

mcg
1.0
1.2

Vitamin C

mg
45.7
57.3

Thiamin

mg
0.096
0.120

Riboflavin

mg
0.094
0.118

Niacin

mg
0.964
1.209

Pantothenic acid

mg
0.264
0.331

Vitamin B-6

mg
0.221
0.277

Folate, total

mcg
23
29

Folic acid

mcg
0
0

Vitamin B-12

mcg
0.00
0.00

Vitamin A, IU

IU
1262
1584

Retinol

mcg
0
0

Vitamin E

mg
1.85
2.32

Vitamin K

mcg
6.9
8.7

Carotene, beta

mcg
734
921

Carotene, alpha

mcg
28
35

Cryptoxanthin, beta

mcg
18
23

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