Mango: Calories, Nutrition and Health Benefits

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The king of fruits—packed with vitamin C, antioxidants, and natural sweetness for every health goal.

Schnelle Nährwertfakten

Per 100g (approximately 1/2 medium Mango)

Nutrient	Amount
Kalorien	60 kcal
Protein	0.8g
Kohlenhydrate	15g
Ballaststoffe	1.6g
Sugar	11g
Fette	0.3g
Potassium	168mg
Vitamin C	22mg
Folat	23mcg
Vitamin A	54mcg

Makronährstoff-Aufschlüsselung

NUTRITIONIST INSIGHT

Mangoes contain mangiferin, a powerful polyphenol antioxidant that supports cellular health and may help reduce inflammation. The fiber aids digestive regularity, while the natural sugars provide sustained energy when paired with protein. One medium Mango delivers 76% of daily vitamin C needs in just 207g.

Mythenentlarvung

MYTH #1: Mangoes Cause Weight Gain

TRUTH: A medium Mango contains only 124 calories. Weight gain results from excess overall calories, not from Mangoes. The 2.8g fiber promotes fullness, and the polyphenols can support metabolic health. Enjoy 1/2 to 3/4 Mango daily for weight loss.

MYTH #2: Mangoes Are Too High in Sugar for Diabetics

TRUTH: Diabetics can safely enjoy Mangoes in moderation. Research shows Mango polyphenols may improve insulin sensitivity. Best practice: eat 75g (1/3 cup) at a time, pair with protein or nuts, and choose ripe but firm Mangoes to minimize glucose spike.

MYTH #3: Mango Seeds Are Toxic

TRUTH: Mango seeds are not toxic, though the husk contains urushiol oil (same as poison ivy) that can irritate skin. The kernel inside is safe if you crack the seed open. Avoid consuming the seed husk; simply discard it or handle with care.

MYTH #4: Mango Causes Constipation

TRUTH: Mango actually improves digestive health due to fiber and enzymes. The 2.8g fiber per 100g supports regular bowel movements. Only overconsumption (3+ whole Mangoes daily) combined with low water intake might slow digestion.

MYTH #5: Green Mangoes Have No Nutritional Value

TRUTH: Green/unripe Mangoes are nutritious and lower in natural sugars than ripe ones, making them a smarter choice for weight loss and diabetes. They contain higher starch levels that act like resistant fiber, supporting gut health and blood sugar stability.

MYTH #6: Mangoes Are Only for Summer Eating

TRUTH: Frozen Mango puree and dried Mango retain most antioxidants and nutrients (polyphenols remain stable when frozen). Year-round consumption via frozen or dried forms provides consistent vitamin C, fiber, and mangiferin benefits.

NutriScore by Gesundheitsziele

Health Goal	NutriScore	Why This Score?
Gewichtsverlust		124 calories per medium fruit, 2.8g fiber for fullness. Limit to 1/2–3/4 Mango daily; pair with protein.
Muskelaufbau		31g carbs for glycogen replenishment post-workout; 168mg potassium prevents cramps. Eat within 30 minutes of training with whey protein.
Diabetes Management		Moderate GI (51–58). Choose green Mangoes; eat 75g portions with protein; polyphenols may improve insulin sensitivity.
PCOS Management		Natural sugars affect insulin; limit to 1/2 Mango, choose green. Pair with almonds or Greek yogurt for balanced glucose response.
Schwangerschaft Nutrition		Rich in folate (47mcg supports fetal neural development), vitamin C (46mg aids collagen/immunity), and potassium (prevents leg cramps). Mangoes help prevent constipation common in pregnancy.
Viral/Flu Recovery		76% daily vitamin C boosts immune function; easy-to-digest carbs provide energy; 168mg potassium aids electrolyte balance. Frozen Mango works equally well.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Mango

Understanding how Mangoes affect your blood glucose helps you pair them strategically with meals.

Typical Glucose Response Curve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

How to Flatten the Spike

Pairing Mango with protein or healthy fat slows glucose absorption:

🥜 Almonds or peanut butter - Healthy fats and protein slow digestion
🥛 Greek yogurt or curd (dahi) - Probiotics and protein stabilize blood sugar
🥚 Boiled eggs - Complete protein minimizes glucose spike
🌰 Cashews or walnuts - Magnesium and polyphenols amplify Mango's antioxidant benefits

Pairing Mango with these foods not only reduces the glucose spike but extends energy release, keeping you satisfied longer.

Cultural Significance

Mango is revered as the "king of fruits" in South Asia and has been cultivated for over 4,000 years in India and Southeast Asia.

In India:

Sacred fruit in Hindu culture, offered to Lord Ganesha and at festivals
30+ varieties grown: Alphonso, Langra, Totapuri, Dasheri, Kesar, Pairi
Ayurveda uses Mango for digestive fire (agni) and post-monsoon vitality
Mango leaves and stem bark used in traditional herbal medicine
Aam panna (raw Mango drink) is summer cooling drink across India

Global Impact:

World's most consumed tropical fruit (over 50 million tons annually)
Top producers: India, China, Thailand, Indonesia, Philippines
Every part used: fruit, leaves, stem, wood (sustainable crop)
UNESCO recognizes "Aam" (Mango) in South Asian culinary heritage

Compare & Substitute

Mango vs Similar Fruits (Per 100g)

Nutrient	🥭 Mango	🍌 Banana	🍑 Peach	🍓 Strawberry
Kalorien	60 kcal	89 kcal	39 kcal	32 kcal
Carbs	15g	23g	9.5g	7.7g
Ballaststoffe	1.6g	2.6g	1.5g	2g
Protein	0.8g	1.1g	0.9g	0.7g
Fette	0.3g	0.3g	0.3g	0.3g
Vitamin C	22mg	8.7mg	6.6mg	59mg
Potassium	168mg	358mg	190mg	153mg
Antioxidants	Mangiferin, polyphenols	Dopamine, catecholamines	Catechins	Anthocyanins, ellagic acid
Best For	Immunity, antioxidants	Post-workout, potassium	Low-calorie snacking	Highest vitamin C, lowest sugar

Häufig Gestellte Fragen

Are Mangoes good for weight loss?

Yes, Mangoes support weight loss in moderate portions. A medium Mango has 124 calories with 2.8g fiber that promotes fullness. The polyphenols support metabolic function. Best practice: limit to 1/2–3/4 Mango daily; pair with nuts or Greek yogurt to stabilize blood sugar and extend satiety.

Can diabetics eat Mangoes?

Diabetics can safely enjoy Mangoes in small portions. Choose ripe but firm Mangoes (lower glycemic load); eat 75g (1/3 cup) at a time; and always pair with protein or healthy fat. Green Mangoes are preferred for their lower sugar and higher resistant starch. Research suggests Mango polyphenols may improve insulin sensitivity; always monitor your individual response.

How much vitamin C is in a Mango?

One medium Mango (207g) contains 46mg of vitamin C, which is 76% of the daily recommended value. This supports immune function, collagen synthesis for skin health, and iron absorption. Frozen Mango retains nearly all vitamin C content, making it a year-round option.

What are the main health benefits of Mango?

Mangoes provide powerful antioxidants (mangiferin and polyphenols) that protect cells from oxidative damage; vitamin C for immune and collagen support; fiber (1.6g per 100g) for digestive regularity; and 168mg potassium for heart health and blood pressure regulation. The natural enzyme content aids protein digestion.

When is the best time to eat a Mango?

For weight loss: early morning with almonds or Greek yogurt. For diabetes: mid-morning with protein. For post-workout recovery: within 30 minutes paired with whey protein shake. For pregnancy: anytime; the fiber, folate, and vitamin C support fetal development. Avoid on empty stomach if you have sensitive digestion.

Is Mango good for pregnancy?

Absolutely. Mango is excellent for pregnancy due to folate (47mcg supports neural tube development); vitamin C (46mg aids placental health and immunity); fiber (prevents pregnancy-related constipation); and potassium (168mg regulates blood pressure). The digestive enzymes and natural sugars provide safe, sustained energy throughout all three trimesters.

Mango: Calories, Nutrition and Health Benefits

Schnelle Nährwertfakten

Makronährstoff-Aufschlüsselung

Mythenentlarvung

NutriScore by Gesundheitsziele