Fresh mango

Fruit

Item Rating: 78/100

1 serving (165 grams) contains 99 calories, 1.4 grams of protein, 0.6 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (235.7g)

Calories		141.4
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.9 mg	0%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	3.7 g	13%
	Sugars	32.9 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		25.7 mg	1%
Iron		0.4 mg	2%
Potassium		395.7 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 8 cal (5.1%)

Protein: 8 cal (5.0%)

Carbs: 142 cal (89.9%)

About Fresh mango

Mangos are a tropical fruit native to South Asia, widely cultivated in regions like India, Southeast Asia, and Central America. A staple in many global cuisines, particularly Indian, Thai, and Mexican, mangos are prized for their juicy, sweet flavor and vibrant orange-yellow hue. Nutritionally, a one-cup serving (165g) of fresh mango provides approximately 100 calories, 25g of carbohydrates, and less than 1g of fat, making it an energy-dense snack. Mangos are an excellent source of vitamin C (67% of the Daily Value), vitamin A (20%), and folate (18%), as well as fiber (2.6g per serving). They also contain antioxidants, including beta-carotene and polyphenols, which support overall health.

Health Benefits

• Boosts immunity due to high vitamin C content (67% DV per cup), which helps strengthen the immune system.
• Supports eye health as mangos are rich in vitamin A, contributing to good vision and preventing night blindness.
• Aids digestion with 2.6g of dietary fiber per serving, which promotes a healthy gut and prevents constipation.
• Contains antioxidants, such as beta-carotene and polyphenols, which protect cells from oxidative damage.
• Rich in folate, providing 18% of the DV per serving, essential for DNA synthesis and important during pregnancy.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, paleo, halal, kosher

Not suitable for: Low-carb, keto (in large quantities)

Selection and Storage

Store whole, unripe mangos at room temperature until they ripen. Once ripe, refrigerate and consume within 5-7 days. Peel and slice just before serving for best freshness.

Common Questions About Fresh mango Nutrition

What are the key nutritional facts about fresh mango?

A one-cup serving of fresh mango (165g) contains about 99 calories, 1.4g protein, 24.7g carbohydrates, and 0.6g fat. It is rich in vitamin C, providing 67% of the recommended daily intake, and also contains vitamin A, folate, and potassium.

Is fresh mango suitable for a low-carb or keto diet?

Fresh mango is relatively high in carbohydrates, with one cup providing approximately 25g of carbs, which makes it less suitable for a strict keto diet. However, it can be included in moderation for a low-carb diet plan, depending on your daily carb allowance.

What are the health benefits and concerns of eating fresh mango?

Fresh mango is rich in antioxidants, including beta-carotene and vitamin C, which support immune health and skin health. It also contains fiber, aiding digestion. However, its high natural sugar content may be a concern for those with diabetes or those monitoring their sugar intake.

What is the recommended serving size for fresh mango?

A standard serving size for fresh mango is about one cup (165g) of diced fruit. This portion provides a moderate amount of calories and natural sugars, suitable for most individuals as part of a balanced diet.

How does fresh mango compare to other fruits like bananas or apples?

Fresh mango is sweeter and contains more tropical flavor compared to apples or bananas. In terms of nutrition, mango is higher in vitamin C than both bananas and apples, but apples typically have more fiber per serving. Mango also has more natural sugar per serving compared to these fruits.

Data Sources & Scientific References