Fruit
Mango
Nutrition facts
Serving: 1 cup (165 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Protein | 1.3 g | |
| Carbs | 24.8 g | |
| Fibre | 2.6 g | 9 % |
| Sugars | 22.6 g | 23 % |
| Fat | 0.7 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Sodium | 2 mg | 0 % |
| Vitamin C | 60 mg | 67 % |
| Copper | 0 mg | 20 % |
| Folate | 71 µg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- One cup of mango brings 23 g of sugars, about as much as a 250 ml glass of orange juice, but with the fibre and volume of the whole fruit; it is one of the sweetest fruits.
- As it ripens, its starch turns into sugars and its flesh gains beta-carotene: a ripe mango is sweeter and more orange than a green one.
Preparation
Raw, mango keeps its vitamin C; in a smoothie it keeps its fibre, unlike strained juice. Some flesh stays attached to the flat pit, which can be nibbled.
To mention to a professional
- Mango skin and sap contain urushiol, the compound of poison ivy: contact dermatitis around the mouth and on the hands is described in sensitized people (Hershko et al., 2005); the flesh itself contains practically none.
- Mango is rich in fructose in excess of glucose; on a low-FODMAP diet supervised by a professional, it is rated “high”.
Sources
- Mangos, raw
- USDA FoodData Central, SR Legacy (mango, orange juice, dried mango)
- Hershko et al., 2005 (contact dermatitis from mango and urushiol)
- Monash University, FODMAP database
- Health Canada, Priority Food Allergens (sulphites)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.