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How Many Calories in a Mango?

mango calories

How Many Calories in a Mango?
The mango is a very popular (and tasty) fruit which grows on trees all over the world in tropical and sometimes even subtropical climates. Mangoes are an extremely versatile food and can be eaten fresh or as part of a variety of dishes such as salsas, chutneys and salads.  You can even throw one in your back pack or purse for a healthy snack while you’re ‘on the go.’

In ripe mangoes, the skin may be thicker and bitter tasting, so this is typically not eaten. Mangoes are a great snack that can leave you feeling refreshed on a hot summer day. The mango is the national fruit of multiple countries as well as a national symbol for others. This sweet and sometimes texturey fruit is a great choice whether you just want a snack or a topping on your frozen yogurt.

mango nutrition facts

Nutrition Facts
There are approximately 135 calories in a full mango (207g). Remember that no mango is exactly the same size so each will vary in exactly how many calories it contains. The number of calories in a mango will also depend on if you eat the skin, however most choose not to eat it.

Mangoes are a very good source of Vitamin C which supports healthy immune function. Not only are they a good source of Vitamin C, but they are also rich in Vitamin A which supports vision and bone growth. Additionally, they are high in dietary fiber which is crucial for a healthy digestive system.



The Good Stuff About Mangoes

  • Mangoes are low in Saturated Fat, Cholesterol and Sodium
  • Mangoes have more than 20 different vitamins and minerals
  • Mangoes are a good source of Vitamin B6
  • The mango has been found to protect against several kinds of cancer

The Bad Stuff About Mangoes

  • A significant portion of the calories come from sugar
  • Mango peels have urushiol, the chemical in poison ivy and poison sumac so for some this can cause an allergic reaction if eaten BE CAREFUL

Should I Eat Mangoes to Lose Weight?

Mangoes are a great additive to a fruit salad or any kind of snack. However, I would not eat more than one per day because as in many fruits, mangoes are high in natural sugars. I think one mango per day might even be too much when trying to lose weight. Only eat the mango skin when they are unripe because they become thicker and more bitter as the fruit ripens. Personally, I do not eat the mango skin and just enjoy the sweetness inside. Mangoes are also a great source of Vitamin C. Just remember, everything in moderation. Too much of anything can be harmful.

How Can I Burn Off the Calories from a Mango?

  • Climb stairs for 15 minutes
  • 12 minutes swimming laps
  • Walk for 25 minutes



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