Mango

Fruit

Item Rating: 79/100

1 serving (227 grams) contains 129 calories, 2.0 grams of protein, 1.0 grams of fat, and 32.0 grams of carbohydrates.

Nutrition Information

1 cup (165g)

Calories		93.8
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		23.3 g	8%
	Dietary Fiber	2.1 g	7%
	Sugars	20.3 g
protein		1.5 g	3%
Vitamin D		0 mcg	0%
Calcium		18.2 mg	1%
Iron		0 mg	0%
Potassium		260.9 mg	5%

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

USDA FoodData - Mango Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (6.0%)

Protein: 6 cal (5.7%)

Carbs: 93 cal (88.3%)

About Mango

Mango, often called the 'king of fruits,' is a tropical fruit originating in South Asia, particularly India, where it has been cultivated for over 4,000 years. Beloved worldwide, mangoes are integral to various cuisines, including Indian, Thai, and Caribbean dishes, whether eaten fresh, blended into smoothies, or used in savory curries. Nutritionally, mango is low in calories (57 kcal per 100g) and packed with carbohydrates, providing quick energy, while also containing modest amounts of fiber (1.3g per 100g). Mangoes are notably rich in vitamin C (61% of the RDI per serving), offering strong antioxidant properties, along with smaller amounts of calcium for bone health and trace protein for cellular function.

Health Benefits

• Mango boosts immunity due to its high vitamin C content, which helps protect cells from oxidative stress.
• Its dietary fiber supports digestive health and can aid in preventing constipation.
• The fruit contains small amounts of calcium, contributing to the maintenance of strong bones and muscle function.

Dietary Considerations

Allergens: Contains latex (for individuals allergic to latex)

Suitable for: Vegetarian, vegan, gluten-free, nut-free

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

Selection and Storage

Store mangoes at room temperature until ripe, then refrigerate for up to 5 days to maintain freshness. Keep whole mangoes away from direct sunlight.

Common Questions About Mango Nutrition

How many calories and nutrients are in mango?

A medium-sized serving of mango (about 100 grams) contains approximately 57 calories, 0.88 grams of protein, 14.1 grams of carbs, 0.44 grams of fat, 1.3 grams of fiber, and 12.3 grams of natural sugar. Mango is also rich in vitamin C and vitamin A, making it a nutrient-dense fruit.

Can mango be eaten on a keto diet?

Mango is not ideal for a keto diet due to its high carbohydrate content. With approximately 14.1 grams of carbs per 100 grams, including 12.3 grams of sugar, mango can quickly exceed the daily carb limit for keto dieters.

What are the health benefits of eating mango?

Mango is rich in antioxidants like beta-carotene and vitamin C, which support immune health and protect against oxidative damage. It also contains dietary fiber that aids digestion and promotes gut health. However, its high natural sugar content may be unsuitable for individuals managing blood sugar levels.

How much mango should I eat in one serving?

A typical serving size is about 100 grams, or roughly half a medium mango. This portion delivers essential nutrients like vitamins A and C while keeping calories and sugar intake moderate. For balanced consumption, pair mango with a source of protein or healthy fat.

How does mango compare to other fruits in terms of nutrition?

Mango is higher in natural sugar compared to berries like strawberries, but it provides more vitamin A. Compared to apples, mango is richer in vitamin C but has slightly fewer calories. Its sweetness and tropical flavor make it ideal for smoothies and desserts.

Data Sources & Scientific References

1. USDA FoodData - Mango Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Vitamin C - Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Explains health benefits of vitamin C, a key nutrient in mango, and its role in immunity and antioxidant functions.

   View source →
3. Mangifera indica L. (Mango): A review of its phytochemistry and pharmacology

   National Library of Medicine

   Examines the bioactive compounds in mango and their potential health benefits including antioxidant and anti-inflammatory effects.

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4. Dietary Guidelines for Americans, 2020-2025: Fruit Group

   U.S. Department of Health and Human Services

   Highlights the contribution of fruits like mango to a healthy diet and their role in meeting daily nutritional recommendations.

   View source →