Mango calories
“Mango provides 74 calories per 100 g and contains approximately 14 g of carbohydrates, mainly fructose and sucrose. precise Aurore Lavergnatdietician-nutritionist. The average fruit is between 50 and 55 calories per 100 g. » How does it compare to other fruits?
Mango is, of course, not one of the lowest-calorie fruits. These are rhubarb, strawberries, pomelo, watermelon, red currants and raspberries which contain between approximately 14 and 35 calories. Aurore Lavergnat, dietician-nutritionist
With its 74 calories per 100 gthe mango is at the same level as the pomegranate, the persimmon, the yellow kiwi, the kumquat, the lychee, the mangosteen, the physalis, the grape. “It has fewer calories than bananas, which are not recommended as part of a slimming diet, provided you do not consume more than one per day” specifies Aurore Lavergnat.
The weight of a mango
As for eating a whole mango a day, you should know thata fruit weighs, on average, 200 g, or a contribution of 148 calories we often only consume half, which is more than enough. “Which is no more than eating 2 scoops of sorbet at the end of the meal, a small floating island, a sweet cottage cheese or fruit yogurt », reassures the dietician-nutritionist.
Is mango good for the diet?
Since mango is not one of the lowest-calorie fruits, can you treat yourself and still eat it when you watch your figure? “Yes, because the important thing is to have a balanced and varied diet”, recalls the dietician-nutritionist. And then the mango contains interesting substances.
- “It provides vitamin C, fiber and pectin which promote the regulation of tcholesterol, specifies Aurore Lavergnat.
- It also brings vitamin B3 or niacin which participates in good fat metabolism.
- Fibers are also important for having good intestinal transit and therefore a flat stomach, and they also act on blood sugar levels by promoting its stability.
- And its wealth in antioxidant polyphenols helps fight against oxidative stress which can cause type 2 diabetes.
- Mango also provides vitamin A (for skin and eyes)from vitamins E(for immune defenses, cardiovascular diseases, etc.), B group vitamins (for energy production, the nervous system, cardiovascular diseases, etc.).
- It provides minerals : potassium (good for muscles and blood pressure regulation), phosphorus (good for bones), magnesium (good for muscles and nervous system).
Fresh mango should always be preferred over canned ones. The latter contains more sugar with the syrup.
Does green mango make you gain weight?
This is’an unripe mango which is above all used for savory cooking to make curries, salads, pickles, or simply grated.
Green mango is lower in calories: 54 calories per 100 g and less rich in carbohydrates than classic mango: only 12 g, and more fiber: 3.4 g compared to 1.6 g. Aurore Lavergnat.
Is dried mango high in calories?
Be careful, it is much more caloric than fresh mango! “It contains around 300 calories per 100 g, warns Aurore Lavergnat. It is therefore recommended not to consume more than 30 g. » Its advantages: its concentration of minerals and fibers.
Mango juice
“It contains approximately 40 and 60 calories per 100 g, informs the dietician-nutritionist. It is important to choose it without added sugar. »
Why not eat mango in the evening?
Nothing stops you from finishing your dinner with half a mango! “Indeed, mango contains tryptophan, an amino acid which promotes the production of serotonin and melatonin, hormones which promote sleep”, explains Aurore Lavergnat. And it’s not its vitamin C content that will keep you from sleeping!
