Mangoes are a tropical fruit that originated in Southeast Asia. In the United States, mangoes are imported primarily from Mexico, Haiti, the Caribbean and South America. The calories in mangoes come primarily from their sugar content. Fresh mangoes are a good source of vitamins A and C and fiber. They contain less than 1 g fat and are low in sodium and cholesterol-free.
Sugar in Fresh Mangoes
One cup. of fresh mango pieces contains 99 calories, 24.7 g carbohydrate and 2.6 g fiber. The carbohydrate content includes 22.5 g of naturally-occurring sugar. This is comprised of 11.5 g sucrose, 7.7 g fructose and 3.3 g glucose. This sugar is an important energy source for your body. When you consume carbohydrates in the form of sugar or starch, they are broken down and converted to glucose. Glucose is the body's preferred form of energy, especially for the brain and central nervous system. Mangoes are also a good source of vitamins and minerals.
Vitamins and Minerals
Fresh mangoes are an excellent source of vitamin C, with a 1-cup serving providing 100 percent of the recommended dietary intake for this nutrient. Vitamin C is an antioxidant that promotes healthy teeth and gums, helps the body absorb iron and promotes wound healing. Mangoes are also an excellent source of vitamin A, providing 36 percent of the daily recommended intake. Vitamin A is essential for normal vision, gene expression, reproduction, embryonic development and immune function. Mangoes provide 18 percent of the recommended intake for folate, which helps in the production of red blood cells and DNA, and prevents neural tube defects. Mangoes are a fair source of vitamin K and the minerals copper and potassium, with 8 to 9 percent of the recommended daily intake for each.
Dried Mangoes
Dried mangoes are a more concentrated source of sugar. Just a 1/3 cup serving contains 27 g total carbohydrate, with 2 g fiber and 25 g sugar. Also, dried mangoes are not as rich as fresh mangoes in vitamins and minerals. A 1/3 cup serving provides only 9 percent of the recommended daily intake for vitamin C and 7 percent for vitamin A, making them a fair source of these nutrients. Dried mangoes contain only small amounts of folate, vitamin K, copper and potassium.
Mango Nectar
A 1-cup serving of mango nectar contains 33 g carbohydrate, with 31 g sugar and less than 1 g fiber. Nectar is also an excellent source of vitamins C and A, providing 63 and 35 percent of the recommended daily intake, respectively. However, it contains only small amounts of folate, vitamin K, copper and potassium.
References
- USDA National Nutrient Database for Standard Reference; Mangos, Raw; 2010
- USDA Nutrient Database for Standard Reference: What's in the Foods You Eat
- Food and Drug Administration; Food Labeling Guide: Appendix F; May 2011
- USDA MyPlate.gov; Food Groups: How Much Fruit is Needed Daily?; June 2011
- Institute of Medicine; Dietary Reference Intakes Tables and Application; February 2011
- London Fruit: All About Mangoes
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