Mango Nutrition Facts | Şeyda Ertaş, RD

Mango

~145 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

87kcal

Carbohydrate21.7 g %90

Protein1.2 g %5

Fat0.6 g %5

Mango Nutrition Values

Nutrients	100 gr	1 Yarım
Calories(kcal)	60	87
Carbohydrate (g)	14.98	21.72
Protein (g)	0.82	1.19
Fat (g)	0.38	0.55
Fiber (g)	1.6	2.32
Cholesterol (mg)	0	0
Sodium (mg)	1	1.45
Potassium (mg)	168	243.6
Calcium (mg)	11	15.95
Iron (mg)	0.16	0.23
Vitamin A (IU)	1082	1568.9
Vitamin C (mg)	36.4	52.78

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Mango

Metabolic Effect: Mango provides energy and satisfies sugar cravings due to its natural sugars. However, it can quickly raise blood sugar levels due to its high glycemic index, so it should be consumed carefully.
Consumption Recommendation: Instead of consuming mango alone, you can help balance blood sugar by consuming it with yogurt or nuts. This combination allows you to benefit from the nutritional values of mango for a longer time.
Things to Consider: One large mango is equivalent to approximately 1.5 servings of fruit. Especially people with diabetes should pay attention to portion control.
Exercise Equivalent: To burn the calories you get from mango, you need to walk briskly for about 20 minutes. This activity helps you balance your energy after consuming mango.