Mangoes are a delicious and nutritious fruit that is enjoyed by people all over the world. But if you’re watching your calorie intake, you may be wondering just how many calories are in a mango. The answer may surprise you – a mango has a relatively low number of calories compared to other fruits.

One medium-sized mango (approximately 248 grams) contains approximately 135 calories. This is significantly less than other popular fruits like bananas and apples, which can contain upwards of 200 calories per serving.

However, it’s important to keep in mind that the calorie content of a mango can vary based on its size and type. Some mangoes may be larger or smaller than the average medium-sized mango, and different types of mangoes can have slightly different calorie counts.

The caloric content of mangoes can vary somewhat depending on the size and type of the fruit, as well as the stage of ripeness. On average, a mango has about 135-140 calories per cup, which is equivalent to about one medium-sized mango. This is similar to the caloric content of other fruits, such as apples and bananas, which have about 95-100 calories per cup.

One of the reasons that mangoes are considered to be a relatively high-calorie fruit is that they contain a significant amount of natural sugars. These sugars provide energy and help to give mangoes their sweet flavor, but they also contribute to the overall caloric content of the fruit. Mangoes are also relatively high in carbohydrates, with about 27 grams of carbs per cup.

Despite their relatively high calorie and carbohydrate content, mangoes are still considered to be a healthy choice as part of a balanced diet. This is because they are also a good source of nutrients that are important for good health. For example, mangoes are a good source of vitamins C and A, as well as B-vitamins, potassium, and dietary fiber.

One way to enjoy mangoes as part of a healthy diet is to limit portion sizes and to choose lower-calorie options when possible. For example, you could try adding sliced mango to a bowl of mixed fruit, rather than eating a whole mango on its own. You can also try incorporating mangoes into recipes for smoothies, yogurt bowls, or salads, which can help to reduce the overall caloric content of the dish.

Another option is to choose mangoes that are less ripe, as these tend to be lower in natural sugars and calories. Ripe mangoes are generally sweeter and softer, but they may also be higher in calories. Choosing mangoes that are firm and slightly green can help to reduce the caloric content of your meals and snacks.

Despite its relatively low calorie content, a mango is packed with nutrients and offers a number of health benefits. Mangoes are a good source of fiber, which can help to keep you feeling full and satisfied. They are also a good source of vitamins and minerals, including vitamin C, vitamin A, and potassium.

One of the key benefits of mangoes is their high antioxidant content. Mangoes contain a number of antioxidants, including quercetin, aflavin, and gallic acid, which can help to protect the body against damage from free radicals. Free radicals are unstable molecules that can contribute to the development of chronic diseases such as cancer and heart disease.

In addition to their antioxidant content, mangoes have been shown to have a number of other health benefits. Some studies have suggested that mangoes may have anti-inflammatory properties and may be beneficial for people with asthma and other respiratory conditions. They may also be helpful for people with diabetes, as they have a low glycemic index and do not cause a rapid spike in blood sugar levels.

Despite the many health benefits of mangoes, it’s important to remember that they are still high in calories and should be consumed in moderation as part of a balanced diet. This is especially true for people who are trying to lose weight or who are watching their calorie intake for other reasons.

To enjoy mangoes as part of a healthy diet, try incorporating them into your meals and snacks in a variety of ways. For example, you can add diced mango to your morning oatmeal, blend it into a smoothie, or toss it into a salad. You can also try using mango as a topping for grilled chicken or fish, or use it to make a homemade mango salsa.