How Many Calories in a Mango?
Mango is one of the world’s most widely consumed fruits, not only because of its sweet, creamy and flavorful golden flesh but also because it is nutritious and good for our health. But what is a mango and where did it came from?
Mangoes, which are botanically known as Mangifera Indica, or otherwise called Mangot, Manga, or Mangou are drupe tropical fruits from the Anacardiaceae family that originated from southern Asia, especially India and Philippines about 5000 years ago. It spread early on to other parts of Asia and eastern Africa, and is believed to have been brought by Persian traders to the Middle East.
The mango did not come to America as early as the oranges and other citrus crops. It was first introduced in Mexico in the early 19th century and finally reached United States soil in 1860s. Mangos have been in cultivation for over a century in the United States however, since they are tropical fruits they have very specific climate needs (they require frost-free climate) so large-scale production is very limited and they are only grown commercially in Florida, California, Texas, and Hawaii.
Not familiar with how to eat a mango? No worries, there are a few ways you can enjoy ripe mangos:
- Peel the skin and just dive in.
- Cut the mango in thirds while avoiding the hard pit. Make diagonal cuts to make checkered pattern without cutting through the skin. Grasp the fruit and push the skin upwards until the chunks pucker out like a flower. Pull off the chunks or use a spoon to scrape them off.
- Slice the mango like you would an apple while avoiding the big pit in the center. Cut into wedges, cut flesh away from skin, and eat.
Note: You can also toss the cubed or sliced mango in a salad or use them to make desserts. You may even use mango to add flavor to sweet and spicy chicken, beef teriyaki, chicken with lime and cilantro, and other dishes.
There are many mango benefits you can enjoy when eating this sweet and flavorful, creamy and buttery fruit.
- Mangoes are packed with vitamin A and one cup has about 25 percent of the daily recommended value.
- A cup of mango has 46mg of vitamin C, which is about 76 percent of the recommended daily value. It is considered to be one of the highest food sources of vitamin C.
- Mangoes are a good source of fiber and can help improve digestion. Data published in “The Official Journal of the Federation of American Societies for Experimental Biology” showed that people suffering with chronic constipation had more improvement after eating mango daily compared to those who ate the same amount of fiber from other sources.
- Other health benefits of a mango include anticancer and weight control.
- There are 107 calories in a mango for every 165mg serving. It also contains 3 grams of fiber, 1 gram of protein, 257mg of potassium, and 0.2 mg of vitamin B-6.