From the mango's colorful exterior -- usually a brilliant, yellow-streaked crimson -- to the succulent, golden-orange pulp inside, this tropical fruit can delight the senses. Mangoes, which have a sweet flavor reminiscent of peaches and apricots, owe their bright colors to the presence of beneficial plant pigments, or carotenoids. These feature antioxidant properties that may help protect against chronic diseases. Mangoes that are not properly ripened can disappoint, however. A fully ripened mango is fragrant; the consistency should be somewhat firm but still yield to gentle fingertip pressure.
The Basics
A cup of mango pieces contains 1.35 g of protein, .63 g of total fat, 24.72 g of carbohydrates, 2.6 g of dietary fiber and 22.54 g of natural sugars in the form of sucrose, fructose and glucose. Mangoes are low in salt and fat, high in fiber and cholesterol-free. Weighing in at a reasonable 99 calories -- about the same caloric investment as an apple -- a cup of mango provides healthy amounts of dietary fiber. Along with the fruit's natural sweetness, this high fiber level makes mango a satisfying snack, possibly helping you to avoid overeating.
Vitamins
Mangoes are a good source of vitamin C, with a cup containing 60 mg of this antioxidant vitamin. They also provide healthy amounts of vitamin B-6, or pyridoxine, which is present in the amount of .196 mg per cup. The Office of Dietary Supplements reports that vitamin B-6 is vital to the production of hemoglobin and the regulation of blood glucose. A cup of mango pieces also provides .325 mg of pantothenic acid, or vitamin B-5, necessary for energy production and the conversion of carbohydrates into glucose. Mango is also an excellent source of vitamin A, yielding 1,785 IU per cup. Known as the "anti-infective vitamin," this nutrient helps maintain the integrity and function of the cells lining your digestive and respiratory tracts, thereby protecting against invasion by pathogens. In addition, a cup of mango contains 1,056 mcg of beta-carotene, or pro-vitamin A. This antioxidant carotenoid converts to retinol -- or vitamin A -- in the body.
Minerals
Although mangoes contain healthy amounts of essential minerals such as calcium, magnesium and phosphorus, one claim of the mango's nutritional fame is the high level of potassium each fruit contains. A cup of mango pieces provides 277 mg of potassium, roughly the amount found in half a cup of sliced bananas. Potassium -- which occurs in ample quantities in fresh fruits and vegetables -- is an electrolyte needed to maintain stable blood pressure and heart rate. The same cup of mangoes also provides a trace amount, .15 mg, of the mineral zinc -- needed for wound healing -- and .26 mg of iron, essential for the transport of oxygen in the blood. Modest levels of copper, selenium and manganese are also present.
Usage and Considerations
Aside from eating mangoes by hand as a snack, you can cube them and add them to salads for a tropical accent, serve them as spears alongside sandwiches or blend the juice with milk for a refreshing beverage. Unripe mangoes may be ripened at room temperature in a paper beg. Mangoes -- particularly when not properly ripened -- can cause mouth irritation and itchiness in sensitive individuals. Severe allergic reactions have also been reported. Nutrition and You notes that an allergy to cashews or pistachios makes a reaction to mangoes more likely.
References
- USDA National Nutrient Database; Mango: NDB 09176
- Nutrition and You: Mango Fruit Nutrition Facts and Health Benefits
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center: Vitamin A
- Office of Dietary Supplements: Vitamin B-6
- National Mango Board: Selecting and Handling Mangos
- University of Maryland Medical Center; Vitamin B-5 (Pantothenic Acid); UMMC Staff; June 2009
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