Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin C | 36.4 mg | 40% | |
| Vitamin A (RAE) | 54 µg | 6% | |
| Vitamin B6 | 0.12 mg | 7% | |
| Folate (B9) | 43 µg | 11% | |
| Vitamin K | 4.2 µg | 4% | |
| Potassium | 168 mg | 4% | |
| Copper | 0.11 mg | 12% | |
| Vitamin E | 0.9 mg | 6% | |
| Magnesium | 10 mg | 2% | |
| Calcium | 11 mg | 1% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 slice | 33g | 20 kcal | 5.0g | 4.5g | 0.5g |
| 1 oz | 28g | 17 kcal | 4.2g | 3.8g | 0.4g |
| ½ cup diced | 83g | 50 kcal | 12.5g | 11.2g | 1.3g |
| ⭐ 1 cup diced | 165g | 99 kcal | 24.8g | 22.2g | 2.6g |
| 1 medium mango | 225g | 135 kcal | 33.8g | 30.2g | 3.6g |
Mango is 83% water. Its carbs come primarily from natural sugars — fructose, glucose, and sucrose. Despite high sugar content, mango has a moderate glycemic index (~51) due to fiber and organic acids.
A cup of mango provides 60mg of vitamin C — 40% of the recommended daily intake of 90mg. This makes mango one of the best tropical fruit sources of vitamin C, surpassed among common fruits only by citrus and strawberries. Vitamin C is essential for collagen synthesis, immune defence, iron absorption from plant foods, and antioxidant protection.
Mango contains mangiferin — a polyphenol found in very few other foods. Clinical studies have shown mangiferin has anti-inflammatory, anti-diabetic, and neuroprotective effects in animal and cell models. Human studies are preliminary but promising, particularly for blood sugar regulation and reducing inflammatory markers. Mangiferin is concentrated in the pulp and skin of ripe mangoes.
Mango is one of the richest fruit sources of beta-carotene — the precursor to vitamin A. The deep yellow-orange colour of mango flesh directly reflects its carotenoid content. Vitamin A supports night vision, immune function, skin integrity, and reproductive health. Unlike vitamin A from animal sources, beta-carotene from fruit is converted by the body only as needed, preventing toxicity.
Despite containing 13.7g of natural sugar per 100g, mango has a moderate glycemic index of approximately 51 — similar to orange or banana. The fiber, organic acids, and polyphenols in mango slow sugar absorption significantly. A 2021 randomised trial found that eating whole mango did not worsen blood sugar control in overweight adults, and actually reduced inflammatory markers.
Nutrition values sourced from USDA FoodData Central. Values are averages and may vary. Not medical advice.