Healthy & Delicious

Find out what makes a mango such a healthy summertime snack. We’ll give you all the nutritional information you’re after, as well as a few fruity facts.

Nutrition

Nutrition Information per 100g

Some values may vary slightly according to variety and seasonal conditions

Aside from the delicious taste, mangoes are packed with nutrients, giving you many great health reasons to include them as part of your every day diet.

It is not widely known that a 200g mango provides you with up to three times your recommended daily intake (RDI) of Vitamin A and Vitamin C. Mangoes are also a rich source of fibre and potassium, and provide more beta-carotene than any other fruit (Foodworks 2005 - Australian data).

Beta-carotene is a powerful antioxidant that can help protect the body against disease and also fight the signs of ageing by assisting with the growth and repair of cells, tissues and skin. It also converts into Vitamin A, which plays a major role in maintaining the healthy functioning of your eye.

Vitamin C, also an antioxidant important in protecting the body from infection, is required in the formation of collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels. Vitamin C also aids the absorption of iron, necessary for transporting oxygen from the lungs to cells all around the body.

"They say an apple a day keeps the doctor away, but this old adage could well be used for mangoes, as they really do pack a powerful punch when it comes to providing you with essential daily vitamins and nutrients," said leading nutritional scientist, Joanna McMillan Price.

And if you’re trying to shed weight to shape up for summer, mangoes are ideal as a snack on their own or as part of a healthy meal.

Half a mango contains only 248 kj (60 calories) and because mangoes are low GI, most of their energy comes from carbohydrate which is absorbed slowly into the body, helping maintain healthy blood sugar levels and keeping you satisfied for longer.