Mango: calories & nutritional values ​​of the healthy fruit

Whether in a fruit salad or to refine Asian dishes - the mango is a hit in terms of taste. You can find everything about their calorie content and nutritional values ​​here.

Native to India, the mango (Mangifera indica) has also found its way onto our supermarket shelves at home. The exotic, sweet fruit is not only a real export hit because of its taste. The Indian population even ascribes special healing powers to it - no wonder that the mango is becoming increasingly popular here too. Whether freshly prepared in a fruit salad, cooked in Asian dishes or in the dried version as chips - the mango offers numerous options. Fortunately, you don't have to pay dearly for the aromatic taste. In fact, the mango is considered to be extremely healthy and contains numerous valuable nutrients and vitamins. Here's everything you need to know about mango nutritional values ​​and calorie content.

How many calories do mangoes have?

Admittedly, when it comes to calories, the mango is not necessarily the most figure-friendly fruit. With a calorie content of almost 60 kilocalories per 100 grams, a whole mango (250 grams) is around 150 kcal - so you can still enjoy it without hesitation. The reason that the mango has more calories compared to other types of fruit is due to its sugar content, which is around 12 grams per 100 grams of pulp. This becomes particularly clear in the form of dried mango fruits: Since the fruit is made up of 80% water 100 grams of the sweet mango chips, from which the water was removed, have an impressive 290 Kilocalories. But both the fructose content and the number of calories in the mango are not unusually high for a fruit. at grapes (Vitis vinifera) and Figs (Ficus carica) the fructose content is significantly higher, for example.

Which valuable vitamins are contained in mangoes?

Even if the sugar content of the mango is relatively high, the sweet fruit is still very healthy. The high nutritional value of the mango is mainly due to its numerous vitamins and minerals. The proportion of vitamin C and provitamin A in the mango is particularly high, but also vitamin E and some B vitamins, such as folic acid, are found in the mango.

First and foremost, the active ingredient beta-carotene - also known as provitamin A - ensures that the mango is extremely healthy. As a precursor to vitamin A, it plays an important role in cell renewal in the skin and in maintaining the body's natural defenses. But beta-carotene is also particularly important for the health of our eyes - in fact, a carotene deficiency can even lead to so-called night blindness. With a content between three and ten milligrams per 100 grams, the mango is one of the fruits richest in beta-carotene. The amount of provitamin it contains, including the nutritional value of the mango, increases as the fruit ripens.

In addition to beta-carotene, numerous other vitamins ensure the fruit's high nutritional value. The vitamin C content, which plays an important role in the immune system, is also particularly high. The concentration in the mango reaches similarly high values ​​as that in the citrus fruits, which are particularly rich in vitamin C. However, the vitamin C content decreases in the course of the ripening process, so that it is highest in semi-ripe fruits.

How healthy is the mango?

The mango is considered to be particularly healthy, which is mainly due to its high content of vitamins. But also their low acid content and some secondary plant substances ensure that the mango is extremely digestible. In addition, the fruit is full of minerals: potassium, copper, magnesium and calcium are just some of the essential quantity and trace elements that the healthy mango has in store for us. Mangiferin, a secondary plant substance found in the fruit, must be mentioned as a particularly interesting ingredient. In some studies, this has shown a particularly high antioxidant effect and is also said to have an anti-inflammatory effect.

Use of the mango

Mangoes shine above all with their particularly aromatic taste and juicy flesh. The mango can be consumed both when ripe and when it is half-rich. The taste is most intense when the mango is fully ripened. You can tell whether this has already been achieved by different signs: The skin gives way to pressure of the fingers and smells particularly intensely of mango. Mango is particularly popular to eat raw, but it also tastes good warmed up in hearty curries or mango chutney. As a mango juice, in smoothies or in the form of lassis, an Indian yoghurt drink, the mango also impresses as a sweet drink. If you have overripe mangoes, they are particularly suitable for pureeing - for making mango jam, for example.

But the mango is not only good to use in the kitchen: you can also use one Plant the mango kernel and in this way grow a mango as a houseplant.