Fruits · SOURCE-BASED NUTRITION
Mango nutrition facts
Raw
A tropical stone fruit. Nutrient values and season vary by cultivar and growing region.
NUTRITION OVERVIEW
About Mango nutrition
Mango is a fruits food. It provides nutrients including Energy, Protein, Carbohydrate, by difference. Foodmanac shows calories, protein, carbohydrates, fats, vitamins and minerals based on verified nutrition data per 100 g.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 60 kcal | — |
| Protein | 0.82 g | 1.6% |
| Carbohydrate, by difference | 15 g | 5.5% |
| Total lipid (fat) | 0.38 g | 0.5% |
| Fiber, total dietary | 1.6 g | 5.7% |
| Total Sugars | 13.7 g | — |
| Fatty acids, total saturated | 0.09 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 1 mg | 0% |
| Potassium, K | 168 mg | 3.6% |
| Calcium, Ca | 11 mg | 0.8% |
| Iron, Fe | 0.16 mg | 0.9% |
| Magnesium, Mg | 10 mg | 2.4% |
| Phosphorus, P | 14 mg | 1.1% |
| Zinc, Zn | 0.09 mg | 0.8% |
| Copper, Cu | 0.11 mg | 12.3% |
| Manganese, Mn | 0.06 mg | 2.7% |
| Selenium, Se | 0.6 µg | 1.1% |
| Vitamin A, RAE | 54 µg | 6% |
| Vitamin C, total ascorbic acid | 36.4 mg | 40.4% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.9 mg | 6% |
| Vitamin K (phylloquinone) | 4.2 µg | 3.5% |
| Thiamin | 0.03 mg | 2.3% |
| Riboflavin | 0.04 mg | 2.9% |
| Niacin | 0.67 mg | 4.2% |
| Pantothenic acid | 0.2 mg | 3.9% |
| Vitamin B-6 | 0.12 mg | 7% |
| Folate, DFE | 43 µg | 10.8% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 7.6 mg | 1.4% |
| Alanine | 0.08 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.03 g | — |
| Ash | 0.36 g | — |
| Aspartic acid | 0.07 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 9 µg | — |
| Carotene, beta | 640 µg | — |
| Cryptoxanthin, beta | 10 µg | — |
| Fatty acids, total monounsaturated | 0.14 g | — |
| Fatty acids, total polyunsaturated | 0.07 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 43 µg | — |
| Folate, total | 43 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 4.68 g | — |
| Galactose | 0 g | — |
| Glucose | 2.01 g | — |
| Glutamic acid | 0.1 g | — |
| Glycine | 0.03 g | — |
| Histidine | 0.02 g | — |
| Isoleucine | 0.03 g | — |
| Lactose | 0 g | — |
| Leucine | 0.05 g | — |
| Lutein + zeaxanthin | 23 µg | — |
| Lycopene | 3 µg | — |
| Lysine | 0.07 g | — |
| Maltose | 0 g | — |
| Methionine | 0.01 g | — |
| MUFA 16:1 | 0.07 g | — |
| MUFA 18:1 | 0.08 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.03 g | — |
| Proline | 0.03 g | — |
| PUFA 18:2 | 0.02 g | — |
| PUFA 18:3 | 0.05 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.04 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.01 g | — |
| SFA 16:0 | 0.07 g | — |
| SFA 18:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Sucrose | 6.97 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.03 g | — |
| Tocopherol, beta | 0.01 mg | — |
| Tocopherol, delta | 0 mg | — |
| Tocopherol, gamma | 0.01 mg | — |
| Tocotrienol, alpha | 0.03 mg | — |
| Tocotrienol, beta | 0.01 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.01 g | — |
| Tyrosine | 0.02 g | — |
| Valine | 0.04 g | — |
| Vitamin A, IU | 1,080 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 83.5 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin C (40.4% DV), Copper (12.3% DV) and Folate (10.8% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin C: collagen and antioxidant function
This amount provides 36.4 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.11 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 43 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin C
This amount provides 36.4 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceA source of vitamin C
Mango contributes vitamin C, which supports normal collagen formation and immune function.
EVERYDAY USE
Best time & practical use
TimingThere is no established universal best time. Portion and meal context matter more than clock time.
Practical usePeel and remove the stone. Use fresh or combine with milk, yogurt, seeds, or water in Mix Lab.
SeasonRegional summer fruit · Peak months vary by country and cultivar
TRANSPARENCY
Food data sources
- Vitamin C Fact Sheet for ConsumersNIH Office of Dietary Supplements
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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