Mango
A carotenoid-rich tropical fruit supplying vitamins A and C in one cup.
Nutrition per 100 g
Standardised to 100 g of mango for fair comparison. Typical serving: 1 cup pieces (165 g) — 99 kcal per 165 g serving.
| Nutrient | Per 100 g | Per serving (165 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 60 kcal | 99 kcal | 100 kcal |
| Protein | 0.8 g | 1.4 g | 1.4 g |
| Carbohydrate | 15 g | 24.7 g | 24.9 g |
| Fat | 0.4 g | 0.6 g | 0.6 g |
| Fibre | 1.6 g | 2.6 g | 2.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mango, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (165 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 168 mg | 277 mg | 187% |
| Vitamin B6 | 0.11 mg | 0.18 mg | 6% |
| Minerals | |||
| Calcium | 10 mg | 16.5 mg | <1% |
| Iron | 0 mg | 0 mg | 0% |
| Magnesium | 10.6 mg | 17.5 mg | 3% |
| Phosphorus | 17.7 mg | 29.2 mg | 1% |
| Potassium | 204 mg | 337 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.1 mg | 0.17 mg | <1% |
| Copper | 0.1 mg | 0.17 mg | 11% |
| Manganese | 0.1 mg | 0.17 mg | 4% |
Source: USDA FoodData Central — Mango, Ataulfo, peeled, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mango?
- Beta-carotene for vitamin A alongside a full day's vitamin C.
- Frozen chunks make excellent smoothie base without added sugar.
- Naturally sweet enough to replace dessert.
How to include it
- Blend frozen mango with yogurt for a thick lassi.
- Dice into a salsa with lime and chilli for grilled fish.
- Add to a chickpea salad for sweetness against the spice.
Things to consider
- Higher in sugar per cup than berries.
- Mango skin contains urushiol, the same irritant found in poison ivy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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Pineapple
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Greek Yogurt
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