Mango Juice Nutrition Facts

The mango is often referred to as the monarch of the fruit kingdom. Most of its growth occurs in tropical environments, and it has been a favorite food for more than 4,000 years. Many of the vitamins and minerals necessary for a healthy human body may be found in mangoes. Because mango is already naturally sweet, it is not necessary to add more sugar to it, which is another reason why this fruit is so good for your health.

The vitamin C, beta carotene, potassium, and iron found in mangoes and many other nutrients found in mangoes help the body fight off diseases and keep itself in good health overall. Mangoes are a nutritional powerhouse. The energizing and nutritious qualities of the exotic fruit are best experienced during the warmer months when it is at its peak popularity, and its flavor has been described as “heavenly.”

Because there are many distinct kinds of mangoes, ranging from sweet to sour, the juices from each fruit taste uniquely different. Because it is high in potassium and helps strengthen and repair muscles, the juice is a popular choice among those who engage in bodybuilding and athletic competition. There are many more advantages of drinking the juice, some of which are detailed here.

What is Mango?

Mangoes are tropical stone fruits from the Mangifera indica tree, roughly the grapefruit size. The skin may be yellow, green, or reddish-green; the flesh is yellow and soft; nevertheless, a hard stone is located in the center of the fruit that cannot be consumed.

Mangoes are said to have originated in Southern Asia; nevertheless, they are currently cultivated in several different nations, including the United States of America, Mexico, and the Caribbean.

Explore our comprehensive collection of information on the health benefits of mango, and look at some of our mouthwatering mango dishes, such as our spicy jerk prawn tacos with coconut sauce and our sweet and refreshing mango sorbet.

Mango Nutrition Facts

Mangos are tropical fruits that are not only juicy, tasty, and attractive to look at but are also healthy for your health. They’re high in vitamins, minerals, and antioxidants and are a healthy source of carbohydrates that is low in fat.

One cup of raw mango pieces (251g) provides 128 calories, 0.3g of protein, 33g of carbohydrates, and 0.1g of fat. Mangoes are an excellent source of vitamin C, E, and folate. The USDA gives the following nutrition information.

mango juice nutrition facts

Carbs

One cup of mango chunks provides 128 calories, primarily from carbs, and you’ll get 33 grams of carbs in a single serving. Of that, about 31 grams is naturally occurring sugar, and almost 0.8 grams is fiber.

The glycemic index of mango is estimated to be about 51. Foods having a glycemic index of 55 or below are typically considered low glycemic foods. 2 The glycemic load of a one-cup serving of mango is calculated to be 8. Glycemic load emphasizes portion size when calculating a food’s influence on blood sugar.

Fat

Mangos are an almost fat-free meal. There are around 0.1 grams of fat in a serving size of one cup. The majority of the fat is either monounsaturated or polyunsaturated, both of which are considered good for you.

Protein

Consuming one cup of fresh mango will provide you with a marginal quantity of protein, coming in at little more than one gram.

Vitamins and Minerals

Mangoes contain many different vitamins, but especially vitamin C. 66 percent of the daily value may be obtained from a single serving of one cup. In addition, you’ll get a healthy dosage of vitamin A (11 percent) and vitamin B6 (11 percent), as well as lesser levels of vitamin E, vitamin K, thiamin, riboflavin, and folate, niacin, and pantothenic acid. Both of these vitamins are in the 11 percent range.

Copper, potassium, and magnesium are three of the minerals that may be found in mango.15 Delicious and Nutritious Foods That Are Loaded with Vitamin C

Calories

One cup of raw mango chunks (251 grams) has 128 calories, of which 91 percent come from carbohydrates, 5 percent come from protein, and 5 percent, to round up, come from fat.

Summary

The carbohydrate content of mangoes is high, and they are also an excellent source of vitamin C. In addition to containing the vitamins A, E, and K, potassium, magnesium, and copper, they are low in fat, salt, and cholesterol.

How Healthy is it to Drink Mango Juice?

Because of its high vitamin and mineral content and its high level of antioxidants, mango has been linked to a wide range of health advantages, including the possibility of acting as an anticancer agent and improvements in immune function, digestive health, and ocular health. The best aspect is that it can be easily integrated into your diet as a component of smoothies and a wide variety of recipes. It also has a delicious flavor.

Advantages to One’s Health

Numerous positive health effects are attributed to the presence of vitamins and antioxidants in mango.

Improves Cell Function

The body’s ability to maintain healthy cells is improved by vitamin C. The proper functioning of the immune system, robust connective tissue, and healthy blood vessel walls all need adequate amounts of vitamin C. In the United States, vitamin C deficiency is very uncommon; yet, not obtaining enough of this vitamin may result in poor wound healing, joint discomfort, and in severe instances, scurvy, which can be deadly if it is not treated. Vitamin C insufficiency symptoms include: 3

Aids Fluid Balance

The low sodium content of mango, along with its high potassium content, may assist in maintaining a healthy balance of fluids in the body, notably plasma volume.

It is recommended that adults have at least 2,600 milligrams of potassium (for women) or 3,400 milligrams of potassium (for men) per day from their diet. A single portion of mango has 277 milligrams of this nutrient.

Protects Against the Destruction of Cells

In addition, mangoes have the antioxidant chemicals quercetin, mangiferin, and norathyriol in their chemical make-up. Antioxidants may help protect your body’s cells from damage caused by free radicals, or they might postpone the harm’s onset (which experts believe may be a cause of cancer, atherosclerosis, and other diseases). 5

Benefits for Reducing Inflammation and its Effects

A meta-analysis of research investigating mango’s health benefits found that the fruit contains antioxidant, anti-inflammatory, and anti-cancer qualities. According to what was said by the researchers who conducted the study, mango is “a fruit that should be included in everyone’s diet for its complex biochemical effects and health-enhancing features.” 6

Boosts Vitamin A

In addition, mango is an excellent food choice for obtaining vitamin A. Normal eyesight, good skin, reproductive health, and the creation of normal cells all need adequate amounts of vitamin A.

Allergies

The allergy profile of mango is described as being complex by the American Academy of Allergy, Asthma, and Immunology (AAAAI). It is possible to be allergic to mangoes. Studies have shown that mango and several other foods, including cashews, pistachios, and papaya, may trigger allergic reactions in those allergic to mangoes.

Those particularly vulnerable to poison ivy’s effects should use extreme caution while handling mango. According to the American College of Allergy, Asthma, and Immunology (ACAAI) findings, mango is a member of the same botanical family as poison ivy means that some individuals may have a response after touching the skin of a mango.

Urushiol, the oil that is responsible for the poison ivy rash, may be found in the sap of the tree as well as the rind of the mango fruit. Urushiol is not present in the pulp of a mango fruit since mangoes do not produce it. If you have an allergy to poison ivy, you should let someone else do the peeling for you. If you don’t come in contact with the fruit’s skin, you should be safe to consume it in its edible form.

Varieties

There are several types of mango, each of which has a visually distinctive appearance. Keitt and Kent’s mangoes are green, Tommy Atkins mangoes are green-red, Honey mangoes are a brilliant yellow, Francis mangoes are yellow-green, Haden mangoes are red-yellow, and Tommy Atkins mangoes are green-yellow. Palmer mangoes have a tinge of purple. All are tasty, although the size of the pit varies.

When is it Most Optimal?

When is the best time to buy mangoes? That depends on the kind of mango you want to buy. Most kids may be purchased throughout the spring and summer months, while just a select handful can be purchased during the autumn and winter.

If you live in a region where fresh mangoes are hard to come by, you may still be able to get them in frozen, canned, or jarred form. On the other hand, they are often loaded with additional sweets (such as fruit juice), which will significantly alter the fruit’s nutritional breakdown.

For instance, one brand of canned mango has around half a cup’s worth of serving and contains 25 grams of carbohydrates and 22 grams of sugar.

10 Because the fruit is preserved in a flavorful, sugary gel, one serving of this product has almost twice as much sugar as the same amount of fresh mango.

Find frozen fruit that doesn’t have any added sugar if you’re seeking a healthier alternative to fresh mango than you can get from frozen mango. Some canned and jarred variants may also be packaged without syrup, depending on the specific product (in water or fruit juice).

One more choice is mango which has been dried. However, the sugar content will have a higher concentration once the fruit has been dried. Because some dried mango may also be coated with sugar, the number of carbohydrates and sugar you ingest per serving may increase.

Storage and Food Safety

Keep mangoes in an airtight container until they are ready to eat. If you purchase an unripe mango, you should store it in a paper bag at room temperature until it is ready to eat.

Once mangoes have reached a soft and ripe consistency, you may transfer them to the refrigerator to slow the ripening process. However, it would help if you did not refrigerate mangoes before they were ripe.

The National Mango Board suggests that uncut, ripe mangoes may be kept in the refrigerator for up to five days after reaching full maturity. They also propose that the fruit may be peeled before being kept in an airtight container in the refrigerator for several days or in the freezer for up to six months. Both storage methods include the fruit being refrigerated or frozen after peeling.

How to Prepare?

  • Cutting a mango may be challenging due to a single big seed inside the fruit’s flesh. Chopping it into cubes parallel to the skin or slicing it into long strips are also efficient approaches.
  • Serve fresh mangoes as a snack with a little yogurt dip, sprinkle mango pieces over a salad, turn them into a topper for an entrée, or top a sweet dessert with a small amount of whipped cream and chopped almonds. Mangoes are in season from May to September.
  • Mango pieces that have been frozen work well in fruit smoothies, and they are delicious when combined with bananas, pineapples, and other tropical fruits. You may also try blending them with unflavored low-fat yogurt and almond milk.
  • It is possible to consume the skin of a mango. However, this practice is not very common. If you still want to give it a go, you should be aware that it could have a little bitter flavor, chewy, and rough.

Is Mango Safe for Everyone?

When consumed in moderation as part of a diet that includes other foods of varying nutritional value and complexity, mango is not considered to pose a health risk to most individuals. When touching the fruit, however, some persons with sensitive skin may get contact dermatitis.

Is Mango Heavy in Sugar?

It is a good source of fiber as well as other essential elements. However, it also contains natural sugar, albeit some varieties have more than others. For instance, one mango has a staggering 46 grams of sugar, making it a poor option if you attempt to track the amount of sugar you consume or manage your weight. Maybe have a few slices now and put the rest in the fridge for later.

How Many Grams of Sugar does One Serving of Mango Juice Contain?

Even while unsweetened mango nectar rates relatively low in sweetness compared to other fruit liquids, this is to be expected given that mango nectar (juice) contains more sugar than the real fruit and less fiber than the fruit itself. A serving of mango nectar 1 cup includes 31.25 grams of sugar but just 0.28 grams of protein.

Do Mangoes Create Gas?

Fructose is naturally found in many fruits, including apples, mangoes, and pears, and it is found in high concentrations in these fruits. In addition, several varieties of apples and pears are rich in fiber content. Because they cannot properly break down the sugars in these delicacies, some individuals have trouble digesting fructose, which may cause them to feel gassy after consuming sweet foods.

Conclusion

Mangoes are an extremely nutrient-dense tropical fruit that is low in calories, a decent source of vitamin A and fiber, and an outstanding source of vitamin C. Mangoes are considered one of the world’s healthiest foods. You may make a mango smoothie with it, eat it raw, grill it, or use it as an ingredient in a sauce or dressing. The fruit is adaptable and may be used in various dishes.