Mango Nutrition Facts.
All right guys, I’m going to be taking a short break from my usual posts to do a series of posts on nutritional information on popular foods. Today I’m going to do mango nutrition facts.
Here they are, as according to the USDA Nutrient Database, supported by U.S. taxpayer money:
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 272 kJ (65 kcal) |
| Carbohydrates | 17.00 g |
| - Sugars | 14.8 g |
| - Dietary fiber | 1.8 g |
| Fat | 0.27 g |
| Protein | 0.51 g |
| Vitamin A equiv. | 38 μg (4%) |
| - beta-carotene | 445 μg (4%) |
| Thiamine (Vit. B1) | 0.058 mg (4%) |
| Riboflavin (Vit. B2) | 0.057 mg (4%) |
| Niacin (Vit. B3) | 0.584 mg (4%) |
| Pantothenic acid (B5) | 0.160 mg (3%) |
| Vitamin B6 | 0.134 mg (10%) |
| Folate (Vit. B9) | 14 μg (4%) |
| Vitamin C | 27.7 mg (46%) |
| Calcium | 10 mg (1%) |
| Iron | 0.13 mg (1%) |
| Magnesium | 9 mg (2%) |
| Phosphorus | 11 mg (2%) |
| Potassium | 156 mg (3%) |
| Zinc | 0.04 mg (0%) |
In general, I’d say that the average mango has a little over 100 calories. It’s got a lot of nutrients though, and isn’t a bad snack unless you’re literally a week before beach-time and are trying to get your body fat percentage down a few points.
So to sum up:
Are They Good for Weight Loss: Sorry ladies and gentlemen, but no. It’s almost up there with the avocado. That being said, if you’re just maintaining your weight or are working out HARD then go for it.
Are Mangos Good For You? Like any fruit, mangos have a lot of natural sugar. That being said, they have a lot of nutrients so they make an excellent, filling dessert. Just make sure not to overdue it if you’re on a pre-summer diet. 
Why is Rafi talking about mangos!?!: Because people want to know about mangos and I give the people what they want!
Note: There is this crazy video on youtube with around 3 million views where these cartoon animations just sing about mangos. I found it looking for something funny or interesting to post here. I was going to link it, but then I decided it was just too ridiculous. If you’ve seen it, you know exactly what I’m talking about!
