Mango — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 60 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 15 g | 5.45% |
| Fiber | 2 g | 7.14% |
| Sugars | 14 g | 28% |
| Glycemic Index | 51 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
51
🟢 Low Glycemic Index
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Health benefits
- Rich in Vitamin C, which supports immune function, skin health, and overall well-being.
- High in Vitamin A, which is essential for vision, immune function, and skin health.
- Contains antioxidants such as beta-carotene and flavonoids, which help protect the body from free radicals and reduce inflammation.
- Supports digestive health with its fiber content, promoting regular bowel movements and a healthy gut microbiome.
- Provides essential vitamins and minerals such as folate, Vitamin E, and potassium, which support overall health and well-being.
Health risks
- High sugar content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-sugar diets.
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber content.
- Risk of allergic reactions particularly in individuals sensitive to urushiol, a compound found in the skin of mangoes, causing symptoms like itching, swelling, or difficulty breathing.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions.
How to choose mango
Mangoes should have a smooth skin and a vibrant color ranging from green to yellow, depending on the variety and ripeness. The flesh should be soft yet firm, yielding slightly to gentle pressure, indicating it is ripe and ready to eat.
Avoid mangoes that are overly soft or have black spots, as these are signs the fruit is overripe or has begun to spoil. Quality mangoes should have a sweet, tropical aroma and a rich, creamy texture that is uniformly free from fibrous strands.
How to store mango
Unripe mangoes can be stored at room temperature until they ripen. Once ripe, transfer them to the refrigerator to extend their freshness for several days. Keep them in a crisper drawer or on a shelf away from other fruits.
Exposure to direct sunlight can cause mangoes to over-ripen and spoil. Avoid storing mangoes in plastic bags as this can trap moisture and lead to mold. Ensure they are kept in a cool, dry place to maintain their quality.
✅ Extra Tip
How long does it last?
Mango can last for 1-2 weeks at room temperature and up to 3-5 days in the refrigerator once ripe. For longer storage, mango can be frozen, lasting up to 12 months.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How mango supports specific health conditions
Mango is a tropical fruit rich in vitamins A and C, supporting immune health and promoting skin health by aiding collagen production. Its fiber content promotes digestive health by supporting regular bowel movements. Mango also contains antioxidants, such as beta-carotene, which support eye health and protect against oxidative stress. Its natural sweetness and hydrating properties make it a nutritious and refreshing snack, ideal for weight management.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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