Understanding Calories and Nutrition in Mango Slices
With their sweet, tropical taste and smooth texture, mangoes are a refreshing and nutritious fruit. If youre watching your calorie intake, you may wonder how many calories are in a slice of mango? Lets take a deeper look at determining mango nutrition and calories per slice.
Average Calories in a Slice of Mango
On average, one slice of mango (approximately 3.5 oz or 100 grams) contains:
- 60 calories
- 15 grams of carbohydrates
- 1 gram of protein
- 0 grams of fat
- 2 grams of fiber
- 14 grams of sugar
However, the exact number of calories in a mango slice can vary depending on factors like:
Mango Variety
There are many different mango cultivars, which can have slightly different nutrition profiles. For example, the Ataulfo mango variety tends to have more sugar than Tommy Atkins mangoes. The higher sugar content means Ataulfo mango slices may have 70 calories vs. 60 calories in Tommy Atkins slices of the same size.
Mango Size
Larger mangoes contain more flesh and will yield bigger slices. A thick 1-inch slice from a large mango may contain 80 or more calories, while a smaller 12-inch slice from a petite mango could have just 30 calories.
Ripeness
The stage of ripeness also affects mango calorie and sugar content. As mangoes ripen, their starches convert to sugars. A perfectly ripe, ready-to-eat mango will be higher in natural sugars and calories vs. an underripe one.
Where the Slice is Cut
Mango nutrition varies slightly depending on which part of the mango the slice comes from. The narrow tip near the stem has the least flesh and fewer calories per slice. Middle slices and slices cut near the pit tend to be thicker with more calories per ounce.
Preparation Methods
How the mango is prepared can alter its calorie content. For example, a slice of fresh mango contains just the natural fruit sugars. But mango slices sauted in oil or brushed with sugar or glazes will have increased calories from added fats and sugars.
Portion Size
Pay attention to portion sizes, as having more than one mango slice will increase the overall calorie count. Sticking to a single slice as part of a balanced meal is a great way to enjoy the tropical fruit without overdoing the calories and sugars.
Nutritional Benefits of Mangoes
Mangoes are not only delicious, theyre also packed with valuable vitamins, minerals, and antioxidants that provide many health benefits beyond just their calorie content. Here are some of the top nutrients found in mango slices:
Vitamin C
A single mango slice provides over 30% of your daily vitamin C needs. This key antioxidant vitamin boosts immunity and skin health.
Vitamin A
Mango is an excellent source of antioxidant vitamin A (as beta carotene). Vitamin A supports eye health and proper immune function.
Fiber
With 2 grams of fiber in a 3.5 oz slice, mango provides digestion-aiding insoluble and soluble fiber.
Vitamin B6
Important for metabolizing fats and proteins, B6 is found in good levels in mangoes, delivering about 10% of your daily needs per slice.
Potassium
A mango slice has over 100mg potassium supporting fluid balance, muscle and nerve function and controlling blood pressure.
Copper
Copper in mango assists with iron absorption, skin health, enzyme & tissue production and other vital functions.
Picking the Perfect Mango
Now that you know the average calories and nutrition in mango slices, lets look at how to pick the perfect mango:
Choose Plump, Ripe Mangoes
Pick mangoes that feel heavy for their size with taut, plump flesh without any mushy spots. The skin should be fragrant and give slightly when squeezed gently.
Consider Color
Ripe mango skin turns yellow, orange-yellow, red or combinations. Avoid green mangoes, which are underripe with less sweet flavor and nutrients.
Small Brown Spots Are Okay
A few small brown specks or spots on the mango skin are okay. But avoid mangoes with widespread brown splotches or rot.
Examine the Stem
The mango stem should be intact. Avoid mangoes with shriveled, dry stems which can signal decay.
Trust Your Nose
Take a whiff of the mangos aroma near the stem. It should smell fresh and fruity, not fermented.
Feel the Tip
Gently squeeze the mango tip. It should have some give but not be squishy. A hard, tough tip means an underripe mango.
Mango Slice Serving Suggestions
Wondering how to incorporate mango slices into your diet? Here are some nutritious and delicious ways to serve sliced mango:
Breakfast Smoothies
Add mango slices to smoothies along with yogurt, juice, greens, chia seeds or protein powder for a nutrition and antioxidant boost.
Over Yogurt or Oatmeal
Fresh mango slices make a beautiful garnish for yogurt bowls or oatmeal. They add natural sweetness, fiber and fresh fruit flavor.
On Salads
Mango pairs perfectly with leafy greens, chicken, shrimp or beans on a salad. The sweetness balances the other savory ingredients.
As Salsa
Chopped mango, onion, chili pepper, cilantro and lime juice makes a delicious fresh mango salsa for tacos, fish, chicken or dipping chips.
Grilled or Broiled
Grill mango slices or broil them lightly to release the juices and caramelize the natural sugars perfect over grilled meats or fish.
In Desserts
Add a tropical twist to dessert by using mango slices on tarts, cakes, ice cream, crepes or simply drizzled with chocolate.
Storing Mangoes Properly
To retain the most nutrients and flavor in your mangoes:
Let Ripen at Room Temperature
Keep unripe mangoes at room temp out of direct sun to allow them to ripen properly before refrigerating.
Refrigerate When Ripe
Once ripe, store mangoes in the fridge for up to 4-5 days. Cold slows further ripening and decay.
Freeze for Later Use
Slice and freeze ripe mango portions in airtight bags or containers to add to smoothies or recipes later.
Avoid Heat Exposure
Dont leave ripe mangoes out at room temperature too long. The heat causes them to overripen and spoil faster.
Enjoy the Sweet Taste of Mango
With an average of 60 calories per slice, mango remains a healthy, low-calorie fruit option that provides many important nutrients for good health. Pick ripe, flavorful mangoes and add their sweet, tropical essence to your meals and snacks to enjoy this fruits great taste and nutrition without excess calories.
FAQs
How many calories are in a mango slice?
On average, a 3.5 oz mango slice contains around 60 calories.
Do different mango varieties have different calorie counts?
Yes, some mango varieties like Ataulfo tend to be higher in natural sugar and calories than varieties like Tommy Atkins.
Does an underripe mango have fewer calories?
Yes, mangoes gain more calories and sugars as they ripen, so an underripe mango slice may have 10-20% fewer calories.
Is it okay to eat mango skin?
Mango skin is edible, but many people avoid eating it because of the texture. Leaving the skin on or removing it does not affect the calorie content.
Can I freeze mango slices without affecting nutrition?
Freezing mango slices retains most of their nutritional value. Frozen slices can be added to smoothies or other recipes.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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