Calorie wikiNutrition 101Shop

Diet & fitness
Calorie wiki

By PEERtrainer Founder

Title:   Mangos

Nutrition facts

Serving Size
Amount per serving
Calories 107 Calories from Fat 4
Hide Daily Values % Daily Value*
Total Fat 0g 0%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrates 28g 9%
  Dietary Fiber 3g
  Sugars 24g
Protein 1g
Vitamin A 25%     Vitamin C 76%
Calcium 2%     Iron 1%
Thiamin 6%     Riboflavin 6%
Niacin 5%     Pantothenic Acid 3%
Vitamin B6 11%     Potassium 7%
Phosphorus 2%     Magnesium 4%
Copper 9%      %
* Percent Daily Values are based on a 2,000 calorie diet.

107 calories in a mango. per one cup serving, 24 grams of sugar, 3 grams of fiber. Mangoes are high in Vitamin C and C and have a decent amount of minerals like calcium, magnesium, potassium and copper.

How Mangoes Can Help You Lose Weight and Get More Energy

If you take a glance at the nutrition label you'll see that they have a high amount of sugar. However, they have a very powerful and distinctive taste that can transform the taste of commonly eaten foods.

For example, in our recipe section we feature an "Amazing Tart Lime Mango Salsa." It is a simple recipe where you add mango to cucumbers, onions and a few other ingredients to make a salsa with the most amazing flavor combinations and contrasts.

Most of us know that fruits and vegetables are incredibly good for us. But we also know that fruit has a great deal of sugar in it, and we are often confused about how much fruit one should eat per day.

What we do at PEERtrainer is have you do a little fruit each day, and a lot of vegetables. If you are doing any variation of the Cheat System, the recipe above is really ideal because it contains both fruit and vegetables, and represents a really nice balance.

We have also found that research shows that fruit and vegetable combinations can have powerful health effects. It makes sense because there are different groups of nutrients in everything. When you combine them together, you create a very broad profile of things that are going to improve the quality of your life.

Interesting Mango Fact

Mangoes are on
من سيربح المليون - العاب زوما - لعبة جاتا كلاش اوف كلانس of "The 12 Least Contaminated Foods." This is important because pesticides are a big deal, yet organic food costs a lot. If you can cheaply avoid pesticides in your fruits and vegetables, that will be yet another way to make it easier to improve your diet.

Which in turn will improve your entire life.

More Recipes To Make Your Life Great

If you are on a path to healthier eating, you will be interested to learn about a way of managing your fridge, which we call "The Magic Fridge."

The link above will take you to a blog post where you can actually read the first few pages of the guide to get a sense of what it is all about.

Is The High Sugar In Mangoes Bad For Diabetics?

This is a really tricky question, and the research (like a lot of research) is conflicting. One recent study at UC Davis concluded that "Sustained fructose consumption has been shown to induce insulin resistance and glucose intolerance
" and that dietary fructose "accelerates the onset" of Type 2 Diabetes.

Other research supports the link between high fructose intake and diabetes and also gout. However, a
study published in 2009 made the distinction that "The fructose that occurs naturally in fruits and vegetables providesonly a modest amount of dietary fructose and should not be of concern."

The source of this quote did not provide further clarification on what the difference was between the fructose measured in the study and that found naturally in fruits like mangoes.

Regardless of this distinction, as far as your body is concerned, sugar is sugar. If you have too much of it in your body, bad stuff happens. Nobody would dispute that sugar consumption is correlated with obesity and diabetes.

To put the sugar content of a mango into some context, a 100 calorie serving of mango contains 24 grams of sugar. In contrast, a 100 calorie serving of sweet potato contains 6 grams of sugar.

How Do Mangoes Fare On Weight Watchers Points Plus?

The debate over how important the sugar content in fruit like Mangoes is has taken a new turn when Weight Watchers changed how they count fruit in the points system.

All fruit, including mango, is now considered zero points. Although we are hearing that there are some limits to this, and some fruit and vegetable only recipes which have some point value.

At PEERtrainer, we would observe that one needs to look at one's overall sugar consumption. If you eat a diet that is very low in sugar, fruit will likely not be that big a deal. If you eat a lot of foods containing sugar, (dairy has a ton in it for example) then you might want to take a closer look.

Additionally, as you scroll down the two lists in the Cheat System, you'll see that the foods that are low in sugar, tend to be high in nutrients.

One of the reasons that coffee is counted as a "Cheat" in the PEERtranier system is that people usually drink it with cream and sugar.

We do know that this, and most other issues in the area of food is highly controversial. But if you have questions about things we focus on, know that there is usually a very good "big picture" thing going on. If we help you get your sugar down, your green vegetables up and get you moving in a gentle manner, good things will happen.


Mangos, raw

Calories and Nutrition in Apples
Calories and Nutrition in Apricots
Calories and Nutrition in Avocados
Calories and Nutrition in a Banana
Calories and Nutrition in Blackberries
Calories and Nutrition in Blueberries
Calories and Nutrition in Cherries
Calories and Nutrition in Cranberries
Calories and Nutrition in Dates
Calories and Nutrition in Grapes
Calories and Nutrition in Grapefruit
Calories and Nutrition in A Kiwi
Calories and Nutrition in Lemon
Calories and Nutrition in Litchis
Calories and Nutrition in A Mango
Calories and Nutrition in A Honeydew Melon
Calories and Nutrition in Cantaloupe
Calories and Nutrition in Olives
Calories and Nutrition in Papaya
Calories and Nutrition in Peaches
Calories and Nutrition in a Pear
Calories and Nutrition in Pineapple
Calories and Nutrition in a Pluot
Calories and Nutrition in Plums
Calories and Nutrition in Strawberries
Calories and Nutrition in a Tangerine
Calories and Nutrition in Watermelon

last edit by emad44, 11/25/2015 8:11:04 PM

Edit Tags Tags:

Fruits and Fruit Juices   Magnesium  

New Services and Offerings From PEERtrainer:

1) Get a Free Copy Of The Cheat System Diet Cookbook

2) Weight Loss Bootcamp-- This is a free 4 week program where you are taken through some of the fundamentals of how to make changes. The calls and the Tip Of The Day work together and present and reinforce a common information set.

3) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

4) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.

5) PEERtrainer Coaching/Training Intensive This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
The NutriSystem Diet


How To Be Successful Using PEERtrainer

How To Be Inspired By The Success Of Others
Online Weight Loss Support- How It Works
Tips For Emotional Eating
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources


How To Get The Motivation To Exercise
Learning To Inspire Others: You Already Are
Why Is It So Hard To Lose Weight?
Spending Money On A Personal Trainer?
How I Became A Marathon Runner


Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Weight Watchers Points Plus Values
Reversing Disease Through Nutrition

New Diet and Fitness Articles:


Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
Weight Watchers New Program
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
How Do You Burn Fat Quicker?
Do Low Carb Diets Really Work?
What Is CoQ10?

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
How To Identify and Destroy The Things That Hold You Back
Tips On How To Stop A Binge

PEERtrainer Is A Free and Powerful Online System For Weight Loss Support

Click Here To Learn More and Join!

Guide To Using PEERtrainer:

Do You Have The Time To Commit To Making Changes?
Why You Want To Lose Weight? What Is The REAL Reason?
Have You Ever Written Down Your Food and Exercise Each Day?
Are The People Around You Supportive Of You?
Do You Tend To Bite Off More Than You Can Chew?
Do You Believe That You Can And Will Lose Exactly 2 Pounds Every Week?
Do You Think You Know Everything There Is To Know About Nutrition?
Do You Know What A Portion Size Really Is?
Weight Loss Recipes
How Much Fruit and Veggies Do I Really Need To Eat?
There Are Diets That Work!
Are You An Emotional Eater?
Do You Enjoy Inspiring Others?
Tips To Help You Feel Less Hungry
Tips On Finding And Creating Active PEERtrainer Groups

Click Here To Browse The Full List

PEERtrainer Articles | Site, Weight Loss and Nutrition Information

How To Lose Weight: The Basics
Online Weight Loss Support
How To Lose The Last Ten
Weight Loss Support Groups
What Is The Fat Smash Diet?
Weight Watchers Points System
The Beck Diet Solution
The Eat To Live Diet
How To Motivate To Lose Weight
How To Get Started on PEERtrainer
Ending The Hunger Cycle
Turning Knowledge Into Action

PEERtrainer Is A Free and Powerful Online System For Weight Loss Support

Click Here To Learn More and Join!