Potassium In Mango: All You Need To Know!

I’m sure you’re impressed by the king of fruits. It is my belief that mango is the only fruit loved by everyone, owing to its sweet taste and delicious nature. Nobody can live without it in summer, since it is used as a snack, containing many minerals and vitamins. There are many varieties of mangoes, ranging from sweet to sour.

Our main concern is: is there potassium in mango?

It is true that mangoes contain a substantial amount of potassium. Depending on the size and variety of mango you’re eating, this amount can vary from medium to high. Mangoes contain high amounts of potassium, but that doesn’t mean they are unhealthy. Since potassium content is usually normalized by other essential nutrients, they can be eaten by anyone.

Want to know more? Read on to find out all you need to know about potassium in mangoes!

How Much Potassium Is Present in Mangoes?

The mango potassium content depends on the variety of mango you are eating. 

Mango sizes can also affect potassium levels. However, the variations aren’t too significant. Only a fluctuation of 100 mg of potassium can occur in different mangoes. 

potassium-in-mango

Many people think mangoes are high in potassium, which can cause health complications. But the reality is that mangoes are not very rich in potassium. 

Many other fruits provide more potassium than mangoes. When it comes to potassium, there is a borderline that determines if the fruit is high or low in potassium. 

One cup of fruit is considered potassium-rich if it contains 500 mg of potassium or more. Low potassium fruit contains around 300 mg of potassium or less per one cup of fruit.

So, is mango high in potassium? The amount of potassium present in one cup of mango is about 278 mg. 

You can see that mangoes are relatively low in potassium. You can make sense of that. Mangoes are middle-category fruits, which contain potassium.

You may be concerned about potassium sensitivity resulting from kidney disease. Let me make it clear, it is safe to eat. Instead, potassium can prove beneficial for the kidneys, as it maintains blood circulation in the arteries of the kidneys. 

However, its effect can vary depending on the severity of the condition. 

So, you should consult your doctor first.

Benefits of mango infographic

Potassium in Dried Mango

All over the world, mangoes are eaten in significant amounts by people. The dried form of mango, in the form of slices, is now available as well due to the high demand for mangoes. 

Mangoes are usually eaten raw. Many people prefer dried mangoes as well. 

It is true that the nutritional value of dried mangoes is different from that of the original ones. But our main concern is about the potassium in dried mangoes. 

The mango potassium content in both dried and organic types is almost the same. 100 g of dried mangoes contains almost 279 mg of potassium. This value is nearly equal to the potassium content present in organic mangoes.

Although the potassium content is the same in both dried and organic mangoes, there may be a change in other nutritional values in both these categories. 

Since dried mango slices contain a significant amount of sugar, they can certainly cause side effects. So, patients with diabetes should not eat these artificially processed mangoes, as it can affect the insulin level in the blood. 

Different preservatives like sulfites have also been added to dried mangoes, which can also cause side effects if taken in large amounts.

Potassium in Mango Nectar

The values of nutrients in mango nectar are different from those present in organic mango. 

It contains less amount of vitamin C and fewer fibers than organic mangoes. But the potassium content is still high in mango nectar. About 35 mg of potassium is present in one cup of mango nectar. But this amount is totally safe to take.

So, people who are conscious about their diet can take mango nectar as a healthy drink. 

Mango nectar should not be consumed in excess. If taken in excess, potassium can increase in the body, which can lead to health complications.

Benefits of Potassium From Mango

People often ask, is mango healthy? Here, we are discussing mango potassium amount, so all health benefits that a person can get from potassium-rich mangoes are listed below:

  1. Maintain Blood Pressure:

Potassium plays an active role in regulating blood pressure in the body. 

Potassium can neutralize the effect of sodium intake in the body. 

As you know, sodium intake can increase blood pressure in the body. Sodium causes the retention of water in the body, preventing its excretion. Thus causing an increase in the blood flow in the arteries. 

Potassium can lower the effect of sodium on blood flow. Further, potassium can also lower blood pressure by relaxing the walls of blood vessels.

  1. Heart Health:

Potassium plays a vital role in the regulation of the contractions of cardiac muscles. It maintains the regularity of heartbeats. 

Lower potassium levels can disturb this rhythmicity. 

Potassium also prevents the chances of stroke, by regulating the blood pressure in the body.

mango-slice
  1. Bone Density:

Potassium plays a vital role in maintaining bone density and in the growth of muscular mass. 

Sometimes, we use food like grains that increase the acidity in the body. To maintain this acid-base balance, the body signals the bones to release alkali, which weakens the bones. Potassium itself can work as an alkali, preventing the bone from crumbling in order to fulfill the body’s alkaline need.

  1. Kidney Health:

Kidney stones can result from a high intake of calcium. Studies have shown that potassium can decrease this excess level of calcium, preventing the formation of kidney stones. 

Potassium usually works by decreasing the ability of the kidney to reabsorb calcium from the blood during filtration. 

Thus, a diet rich in potassium can prevent kidney disorders.

Is It Possible To Get Overdosed With Potassium While Eating Mangoes?

Mangoes do not normally contain enough potassium to result in an overdose. 

Natural diets do not cause an excess of any nutrient in the body unless they are consumed without any control. 

Similarly, mangoes do not cause an increase in the level of potassium in the blood. However, if a person has kidney problems, he should watch how many mangoes he eats.

FAQs

Question: Is dried mango good for you?

Answer: Yes, dried mango is good for you because it can be healthy. Dried mangoes are a rich source of vitamin A, potassium, fibers, carbohydrates, proteins, calcium, and iron. The body needs these nutrients to maintain metabolism, as well as maintain eye health, and prevent cancer. Apart from these health benefits, dried mangoes contain a large amount of sugar, which can cause health complications. Diabetes can be aggravated and allergies can occur.

Question: Why does mango contain more sugar?

Answer: Dried mangoes usually contain a lot of sugar. During the process of converting raw mangoes into dried ones, all the juicy parts of the fruit are removed. You say that there is no water left in the mangoes. The remaining nutrients in mangoes make them more dense and sugary.

Question: Is mango bad for blood sugar?

Answer: Mangoes contain a lot of fructose. If you consume too much fructose, your blood sugar level will rise. Increased levels of sugar in the blood can lead to an increase in insulin, which can lead to insulin insensitivity. For those with diabetes, this can become a risk.

Conclusion

So, the nutritional value of potassium in mango is not very high. 

Though mangoes are rich in potassium, it is not possible to say that a large amount of potassium is present in mangoes, which can cause complications. 

There is almost the same potassium content in dried mangoes as there is in organic mangoes; however, other nutritional values vary.

Subah Zareen
Wholesomealive.com -a blog about Healthy Living
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