Mango: Nutrition, Health Benefits

Mango: Nutrition, Health Benefits

Hi there! Hope you are doing well.Ā 

Today we are going to share some knowledge of mango and how to make a mango smoothie bowl.Ā 

In some parts of the world, mango (Mangifera indica) is called the ā€œking of fruits.ā€ It's a drupe, or stone natural product, which implies that it has a huge seed in the centre.Ā Mango isn't just tasty yet additionally flaunts a great nourishing profile.Ā In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.

Hereā€™s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.


Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides:

  • Calories:Ā 99
  • Protein:Ā 1.4 grams
  • Carbs:Ā 24.7 grams
  • Fat:Ā 0.6 grams
  • Dietary fiber:Ā 2.6 grams
  • Vitamin C:Ā 67% of the Reference Daily Intake (RDI)
  • Copper:Ā 20% of the RDI
  • Folate:Ā 18% of the RDI
  • Vitamin B6:Ā 11.6% of the RDI
  • Vitamin A:Ā 10% of the RDI
  • Vitamin E:Ā 9.7% of the RDI
  • Vitamin B5:Ā 6.5% of the RDI
  • Vitamin K:Ā 6% of the RDI
  • Niacin:Ā 7% of the RDI
  • Potassium:Ā 6% of the RDI
  • Riboflavin:Ā 5% of the RDI
  • Manganese:Ā 4.5% of the RDI
  • Thiamine:Ā 4% of the RDI
  • Magnesium:Ā 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C ā€” a water-soluble vitamin that aids your immune system, helps your bodyĀ absorb ironĀ and promotes growth and repair.Ā 

How to make a mango smoothie bowl?Ā 


Prep Time: 5 MinutesĀ 

Cook Time: 5 Minutes

Serving: 1Ā 


  • 1 1/2Ā cupĀ frozen mango chunks
  • 1/2Ā cupĀ frozen pineapple chunks
  • 1/2Ā banana
  • 1Ā cupĀ coconut water

You may add on some toppings:Ā 

  • 1/4Ā cupĀ mango chunks
  • 1/4Ā cupĀ pineapple chunks
  • 1/4Ā cupĀ blueberries
  • 2Ā tbspĀ coconut flakes
  • 2Ā tbspĀ chai spiced granolaĀ 


1. Add the coconut water, then fruit into aĀ high-powered blender. (You may purchase HiBlendr atĀĀ Blend on high for one minute, until thick and creamy consistency.

2. Pour into a bowl and add your toppings.

By adding frozen fruit, youā€™ll likewise get a decent, thick consistency ā€“ ideal for keeping your toppings from soaking in. On the off chance that rather you add ice to chill it off, your bowl will get watery as it comes to room temperature.Ā 



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