Mango Nutrition: Calories in Mango

About the Mango Fruit

The mango is a large fruit that grows on trees in sub-tropical and tropical climates. Originating in Southeast Asia, where it has been cultivated for 4,000 years. Mango trees are actually evergreens that will grow up to 60 feet tall but fruit an average of 5 years after planting. Mango trees yield the best crops during hot, dry periods. The U.S. imports most of its mangos from Mexico, Haiti, the Caribbean and South America but grows them in Florida as well. You’ll find mangos in the produce section of your grocery store. Choose mangos that are slightly firm, blemish-free with a sweet aroma and no sap on the skin. After storing at room temperature for 1 to 2 days, store cut up, peeled mango in the refrigerator.

Mango Fruit: Most Interesting Facts

You may not know that: there are over 1,000 different varieties of mango worldwide and, according to the Centers for Disease Control and Prevention, mangos are the most widely consumed fruit in the world!! Depending upon the time of year, you can usually find one of six mango tropical fruit varieties available for purchase in the U.S. They are ‘in-season’ in spring. The most widely available commercial variety in the U.S. is the ‘Tommy Atkins’ mango which is available from March – July and October – January. In June look for other varieties, including the Ataulfo, Haden, Francis and Kent mangos.

Mangos, like another tropical fruit, the papaya, contains unique enzymes that aid in proper digestion. The enzymes in unripe (green) and ripe mangos are very good tenderizing agents. Mangos are an excellent ingredient addition to any meat marinade recipe. In fact, in India, a sour powder which contains ground up green mango, is used for seasoning and tenderizing.

Mango Calories and Nutrition

One cup of sliced, raw mango (without skin) offers 107 calories, 0 g fat, 1 g protein, 28 g carbohydrate, 24 g sugars, 3 g dietary fiber and 3 mg sodium. Mangos have a very distinctive, sweet flavor and a yellow-orange flesh. It is an excellent source of vitamin C. One cup of slice, raw mango provides 45.7 mg vitamin C, meeting 3/4 of the average daily requirement for this nutrient. This fruit is also an excellent source of vitamin A (in the form of beta-carotene), meeting 25% of the recommended daily value. Vitamins A and C act as antioxidants, protecting your body’s cells from free radical damage and giving your immune system a boost. Mangos are a good source of the trace mineral copper, which, along with vitamin C, is needed to form collagen and, along with iron, form hemoglobin to transport oxygen throughout the body.

Recipes

Eat mango fresh or peel, cut and freeze it (or purchase it in frozen chunks) to use in smoothies. Because they are so sweet, they work well in any smoothie, especially green smoothie recipes to off-set the bitterness of leafy greens. If you’ve got a high-powered blender, try this green smoothie recipe (no measurements, a ‘handful’ works but use your judgement and taste buds for portions): layer, in order: green grapes and/or watermelon; fresh baby spinach, one carrot, 1/4 apple, 1/4 to 1/2 avocado, 1/2 cup plain yogurt, a handful of frozen pineapple chunks and mango chunks and a splash of coconut milk, soy milk or regular skim milk (may or may not wish to add a squeeze of honey). Blend well and enjoy!

Mangos pair well with poultry and work in marinades, on salads, in fish tacos, chutney, salsa and on skewers with pork or shrimp for fun dinners. Try this mango coconut rice recipe. You can even use mangos to prepare fun, tasty alcoholic and non-alcoholic drinks or sweet and savory salsa and chutney. If you love mango juice, don’t buy it bottled but make it fresh to reap greater health benefits and better flavor. That way, you can control the sugar content – remember, you don’t need much as mangos are so sweet.

 

Avocado nutrition information and benefits

The avocado is a very unique fruit. Yes, it is a fruit. Though an avocado is a high-calorie, high-fat fruit, its nutrition and health benefits are beyond compare. This is definitely a food you should incorporate into your diet. This abundant cash crop was introduced to the United States, by Mexico, in the 19th century and today, roughly 95% of U.S. avocado production is located in southern California. Avocados are cultivated in Florida as well.

Avocado: Varieties

There are two flowering types of avocados (categorized as “A” or “B”) and they are differentiated according to the timing of the male and female flowering phases. There are a whopping 500 avocado varieties! However, seven varieties are (commercially) grown in California and include the Bacon, Hass (year-round), Fuerte, Gwen, Pinkerton, Reed and Zutano. The Lamb Hass is a  relatively newly cultivated summer variety of the Hass avocado. The Hass varieties accounts for nearly 95% of the total California crop.

“A” cultivars: Hass, Gwen, Lamb Hass, Pinkerton, Reed

“B” cultivars: Fuerte, Sharwil, Zutano, Bacon, Ettinger, Sir Prize, Walter Hole

All varieties are creamy and delicious with similar nutrition profiles, though certain varieties are ‘summer,’ others are ‘year-round’, etc. They also differ slightly in flavor, shape and color. You are probably most familiar with Hass and Fuerte avocados.

The Hass avocado is also the most cultivated variety worldwide, accounting for 80% of the all cultivated avocados. The Hass avocado has a rich, nutty flavor. The flesh is a light green color and the fruit oval in shape with black, pebbly skin. It ripens to a purplish-black color.

Top producers of the Fuerte avocado (also abundant in the U.S.) are (in order) Mexico, Indonesia and the Unites States. This type of avocado is medium-sized and pear-shaped fruit. The skin is leathery, green and easy to peel (ripens green). The creamy flesh is a yellow-green color, rich and mild-tasting.

Avocado: Nutrition Facts

Avocados are nutrient-rich. This fruit contains roughly a dozen different essential nutrients. Avocadoes have some carbohydrate, protein and lots of heart-healthy monounsaturated fat. They are also high in dietary fiber and offer vitamin K, folate, vitamin B6, vitamin C, vitamin E, pantothenic acid (B5), potassium, riboflavin (B2) and niacin (B3).  A 1-oz. portion (about 1/5th of the fruit) meets 4% to 8% of the Recommended Daily Value (DV) for each of the vitamins and minerals mentioned. The nutrition facts vary slightly according to the variety and origin. Just 1-oz. provides about 45 calories, 4 g fat, 1 g saturated fat, 1 g protein, 2 g carbohydrates, 2 g dietary fiber, no cholesterol and no sodium.

Obviously, the larger your portion the more nutrients you consume. One cup of cubed avocado, or about 150 grams (unspecified variety) provides 240 calories, 22 g fat (only 3 g saturated fat), 3 g protein, 13 g carbohydrate, 10 g dietary fiber, no cholesterol and only 11 mg sodium. Though that is probably more calories and fat than you wish to consume in a 1-cup serving of fruit, the amount of dietary fiber and vitamin C (meets 25% of the DV) alone is astounding. In addition, most of the fat is very heart-healthy (monounsaturated) and yes, you do need fat in your diet!

Try this fresh, quick and easy avocado (guacamole) recipe:

Not only is this heart-healthy and tasty, but it is colorful and festive. Roughly mash one large ripe avocado and add 2 Tbsp diced sweet onion, 1/4 of a large, ripe tomato (seeded) or a handful of diced cherry tomatoes, 1 minced serrano chilis (stems and seeds removed) or jalapeno pepper, the juice of 1/2 lime or lemon and a pinch of coarse salt and pepper to taste.

Fig Nutrition Facts

Q: What is the succulent fruit of the ficus tree?
A: The fig of course!

The fig is actually not a fruit but a flower that has inverted itself, producing an edible, sweet, chewy, seed-filled flesh. If your only exposure to or taste of a fig is via a “newton,” (aka cookie) then you’re missing out on one of the world’s healthiest and tastiest fruits!

Cleopatra’s favorite fruit, the fig, originated in western Asia and is thought to have been introduced to the U.S. by a Spanish missionary in the late 1500’s. The nutritional benefits of figs are astounding. They are low in calories, delicious, a good source of dietary fiber and contain vitamins and minerals such as potassium, vitamin B6 and manganese. They are rich in disease fighting phytochemicals (flavonoids and polyphenols).

A fig can be eaten both fresh and dried and are primarily grown in California (where they are known as ‘mission’ figs). There are over 100 varieties that vary in texture, color, flavor (slightly) and size.

Fig Calories, selection and preparation

One fresh fig (2.5″ in diameter or about 64 grams) provides only 47 calories, 0 g fat and 2 g dietary fiber. California varieties  are in season June through September. Beware: fresh figs are very perishable fruits (meaning they go bad fast). Purchase yours two days maximum before you plan to eat them. Choose figs that are plump and tender but not mushy, have firm stems and are bruise-free. Avoid figs that have a sour smell. Choose those with a mildly sweet scent.

Wash fresh figs before you eat or cook them under cool water. Gently remove stems before wiping them dry. You can simply pop dried figs right in your mouth, use fresh or dried figs in recipes (below) or simmer them in water/fruit juice for a few minutes to make them plump and juicy.

FIG RECIPE
Fig and Arugula Salad with Parmesan
Ingredients

2 Tbs minced shallots
1 1/2 Tbs balsamic vinegar
1 Tbs extra-virgin olive oil
1/4 tsp each salt and freshly ground black pepper
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 cup shaved (about 1 ounce) fresh Parmesan cheese

Directions:

Combine the first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Nutritional Facts for Fig and Arugula Salad with Parmesan
(per serving): 152.7 calories; 32% calories from fat; 5.7 g total fat; 5.5 mg cholesterol; 253 mg sodium; 371 mg potassium; 24 g carbohydrates; 3.8 g fiber; 16.8 g sugar; 4.4 g protein.