Mango is a tropical stone fruit eaten raw out of hand, sliced into salads, blended into smoothies, or used in chutneys and salsas across South and Southeast Asian, Latin American, and Caribbean cuisines. Per 100 g, raw mango provides 55 kcal, 0.4 g of protein, 0 g of fat, 14 g of carbohydrates and 1.6 g of dietary fibre, with the bulk of carbohydrates coming from sugars (12.9 g). It contributes 152 mg of potassium, 84 mcg of vitamin A, 22 mcg of folate, and 21.8 mg of vitamin C per 100 g. No glycemic index value is available for this entry. Mango fits vegan, vegetarian, pescatarian, gluten-free, dairy-free, and paleo dietary patterns.
How many calories in mango?
Raw mango contains 55 kcal per 100 g. A typical cup of sliced mango weighs around 165 g, which works out to roughly 91 kcal.
How much vitamin C is in mango?
Mango provides 21.8 mg of vitamin C per 100 g. A generous serving of around 200 g would contribute approximately 44 mg, making it a reasonable source of this vitamin among everyday fruits.
Is mango vegan-friendly?
Yes, mango is entirely plant-based and suitable for vegan, vegetarian, and pescatarian diets. It is also gluten-free and dairy-free, making it compatible with a wide range of dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 268 kcal |
| Protein | 3.1 g |
| Fat | 0 g |
| Carbs | 59.2 g |
| Sugars | 53.1 g |
| Fiber | 9.0 g |
| Starch | 6.1 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.20 g |
| Monounsaturated | 0.30 g |
| Polyunsaturated | 0.10 g |
| Trans | 0 g |
| Omega-3 | 0.080 g |
| Omega-6 | 0.020 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 37.0 mg |
| Iron | 0.70 mg |
| Magnesium | 58.0 mg |
| Phosphorus | 81.0 mg |
| Potassium | 990 mg |
| Sodium | 18.0 mg |
| Zinc | 0.40 mg |
| Copper | 0.39 mg |
| Selenium | 14.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 103 mcg |
| Retinol | 0 mcg |
| Vitamin C | 28.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3.8 mg |
| Thiamin (B1) | 0.080 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 2.4 mg |
| Vitamin B6 | 0.080 mg |
| Folate (B9) | 280 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Mango
Raw mango (55 kcal).
