Raw mango

Fruit

Item Rating: 79/100

1 serving (165 grams) contains 99 calories, 1.4 grams of protein, 0.6 grams of fat, and 24.7 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		35.3 g	12%
	Dietary Fiber	3.7 g	13%
	Sugars	32.1 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		25.7 mg	1%
Iron		0.3 mg	1%
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 (5.1%)

Carbs: 141 cal (89.8%)

About Raw mango

Raw mango, scientifically known as Mangifera indica, is the unripe fruit of the mango tree, native to South Asia and widely used in various cuisines globally. It is commonly incorporated into salads, chutneys, pickles, and beverages for its tangy flavor. Nutritionally, raw mango is low in calories and rich in vitamin C, providing 46 mg per 100 grams—approximately 51% of the recommended daily intake. It also contains dietary fiber, small amounts of vitamin A, and essential minerals like potassium which supports cardiovascular health. Its sour taste is attributed to organic acids like citric and tartaric acid. Raw mango is a versatile ingredient celebrated in Indian, Southeast Asian, and Middle Eastern dishes for its distinct flavor and nutritional profile.

Health Benefits

• Supports immune health due to high vitamin C content, aiding in collagen production and antioxidant defense.
• Promotes digestion through dietary fiber, enhancing gut health and preventing constipation.
• Provides electrolytes like potassium, helping maintain fluid balance and supporting heart function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-acid diets, individuals with acid reflux

Selection and Storage

Store raw mangoes at room temperature until they are slightly softened, then refrigerate for up to a week. They can also be sliced and frozen for extended storage.

Common Questions About Raw mango Nutrition

Is raw mango high in protein?

Raw mango is not high in protein. It contains only about 0.6 grams of protein per 100 grams, making it a low-protein fruit but rich in other nutrients like vitamin C and antioxidants.

Can I eat raw mango on a keto diet?

Raw mango is not ideal for a keto diet as it contains around 14 grams of carbohydrates per 100 grams, which can quickly add up for those limiting carbs. It is better suited for diets not focused on strict carb restriction.

What are the health benefits of raw mango?

Raw mango is a rich source of vitamin C, supporting immune health and skin health. It also contains antioxidants that can help fight free radicals and improve overall well-being. However, consuming it in excess may irritate sensitive stomachs due to its acidic nature.

How much raw mango should I eat per serving?

A typical serving size of raw mango is about 100 grams or approximately 1 small mango. This amount provides roughly 60 calories and is a good way to enjoy its nutrients without overloading on its sugar or carb content.

How does raw mango compare to ripe mango in nutrition and taste?

Raw mango is more tart and less sweet than ripe mango, making it suitable for savory dishes or pickles. Nutritionally, raw mango has fewer sugars and is higher in vitamin C, while ripe mangoes are sweeter and provide more calories and natural sugars.

Data Sources & Scientific References