Health Benefits And Nutrition Facts Of Raw And Ripe Mango


Health Benefits And Nutrition Facts Of Raw And Ripe Mango


Mango is a very much loved fruit widely available in India during summers. Both the raw and ripe ones have their own qualities and health benefits.


Raw mango

The raw mango is rich in vitamin C, and the vitamin C content is more than that of ripe mangoes. Raw mangoes are rich sources of B vitamins too. The reason behind the sour taste of the raw mango is the presence of oxalic acid, citric acid, malic acid and succinic acid.

Health benefits of raw mango:

The following are some benefits of raw mango:

  • Unripe green mangoes are effective in the treatment of gastro-intestinal troubles. Add honey and salt to one chopped green mango. Eating this combination helps cure diarrhea due to heat, morning sickness, constipation, dysentery, chronic dyspepsia and indigestion.
  • Raw mango protects from negative effects of excessive heat during summers. Raw mango sprinkled with salt is consumed to prevent too much loss of water from the body. Heat stroke can be treated with raw mango panna. It is an amazing drink for the summers.
  • Dry mango powder called ‘amchur’ is used to treat scurvy. Scurvy is disease that occurs due to the deficiency of vitamin C.
  • Raw mangoes are a wonderful remedy for liver disorders.
  • It is highly valued for its ability to cure disorders of the blood. It helps in the formation of new blood cells.
  • It helps in removing waste from the body.

Nutrition facts of unripe mango

Nutrition chart of raw mango

Net carbs-13.38 g

Source: USDA


Just remember to eat raw mango within limits and remove its sap before consumption.

Ripe mangoes

The king of fruits mango is one of the most loved fruits in India. Its season is anxiously waited for. Ripe mangoes taste heavenly and there are so many varieties of them.

Health benefits of Ripe Mangoes

  • Mango fruit is rich in minerals, vitamins, dietary fibre and antioxidants.
  • According to new studies, mango has been found to protect against cancers of the breast, prostate, colon and leukamia.
  • Mango is an excellent source of Vitamin-A and carotenes. 100 g of fresh fruit provides 25% of recommended daily levels of vitamin-A. Vitamin A is essential for the health of one’s vision. It is also required for the upkeep of healthy mucus membranes and skin health. Consumption of fruits that are rich in carotenes is known to protect the body from cancers of the lung and oral cavity.
  • Fresh mango is a great source of potassium. 100 g provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important part of cell and body fluids and it helps control the heart rate as well as blood pressure.
  • It is also a pretty good source of vitamin C, vitamin-B6 and vitamin-E. Consumption of foods rich in vitamin C helps the body fight against infections and scavenge harmful free radicals. Vitamin B-6 is required for a hormone production in the brain.
  • Mango has moderate amounts of the mineral copper. Copper is required to be parts of several enzymes. It is also needed for the production of red blood cells.
  • The skin of the mango is also rich in phytonutrients.

Nutrition facts of ripe mango

Nutrition Chart of ripe mango

Net carbs- 15.75 g


Ripe mango vs unripe mango

Raw mango has 60 calories per 100 g serving whereas ripe mango has 72 calories per 100 g serving.

Fat content in both are almost the same. Both have zero cholesterol. Raw mango has more potassium than the ripe one.

Net carbs in raw mango are 13.38 g and in ripe mango is 15.75 g. Not a good bet for low carbers.

How did you find the nutrition facts of ripe and unripe mango?

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