Nutrition for Mango

Calories, Protein, Vitamins and More


image of mango source

Mango Nutrition Summary

One mango (336 grams or 0.7 lb) contains 202 calories and 2.8 grams of protein. Mango consist of 84% water, 15% carbohydrates, and less than 1% of protein or fat.

Mango is an excellent source of many nutrients, including dietary fiber, Vitamin A, Vitamin C, potassium and Vitamin B6. It also contains significant amounts of calcium, magnesium, folate, Vitamin K, manganese and copper.

In one mango:

  • Calories: 202
  • Protein: 2.8 g
  • Sugar: 45.9 g
  • Dietary fiber: 5.4 g
  • Fat: 1.3 g, (Saturated: 0.3 g)
  • Sodium: 3.4 mg
There is no significant amounts of cholesterol in mango.

See the Mango Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mangos, raw.

Calories in Mango

Mango has 202 calories per mango or 60 calories for every 100 grams. Most of its calories are from carbohydrates.

90 percent of calories in mango are from carbohydrates, 5% of calories are from fat and 5% of calories are from protein.

Calories from Carbs

The majority, or 90% of the calories in mango are from carbohydrates. The carbs in mango are mostly in the form of dietary fiber and sugar (11% and 89%). 1 mango has 22% of daily values or 5.4 grams of dietary fiber.

  • Dietary fiber: 5.4 g
  • Sugar: 45.9 g
There is no significant amounts of starch in mango.

Calories from Fat

A small portion, or 5% the calories in mango are from fat. Mango is very low in total fat, with 1.3 grams per mango. It also is cholestrol free. Most of the fat in mango are healthier unsaturated fats:

  • Total fat: 1.3 g
  • Saturated fat: 0.3 g
  • Monounsaturated fat: 0.5 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in mango.

Omega-3 in Mango

Mango is a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every mango. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.17 g

Calories Similar to Mango

Some other fruits or fruit juices with similar calories to mango by weight:

Protein in Mango

One mango has 2.8 grams of protein or about 6% of daily recommended intake. Mango is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.76 g
  • Tryptophan: 0.04 g
  • Threonine: 0.1 g
  • Isoleucine: 0.1 g
  • Leucine: 0.17 g
  • Lysine: 0.22 g
  • Methionine: 0.03 g
  • Phenylalanine: 0.09 g
  • Valine: 0.14 g
  • Histidine: 0.06 g

Protein Similar to Mango

Some other fruits or fruit juices with similar amounts of protein to mango by weight:

Vitamins and Minerals in Mango

An good source of many nutrients, mango contains abundant amounts of Vitamin A, Vitamin C, potassium and Vitamin B6. In fact, a single mango contains 163% of recommended daily values or 122.3 mg of Vitamin C. Also an excellent source of Vitamin A, a single mango contains 26% of recommended daily values or 181.4 ug of Vitamin A.

Vitamins in mango (1 fruit):
  • Vitamin a: 181.4 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 2.2 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 122.3 mg
  • Vitamin e: 3 mg
  • Folate: 144.5 ug
  • Vitamin k: 14.1 ug
Minerals in mango (1 fruit):
  • Calcium: 37 mg
  • Potassium: 564.5 mg
  • Iron: 0.5 mg
  • Magnesium: 33.6 mg
  • Zinc: 0.3 mg
  • Selenium: 2 ug
  • Phosphorus: 47 mg
  • Copper: 0.4 mg
  • Manganese: 0.2 mg
  • Choline: 25.5 mg
There is no significant amounts of pantothenic acid or vitamin b12 in mango.

Similar to Mango for Vitamin C

Here are some other fruits or fruit juices with similarly abundant amounts of Vitamin C to mango:

Flavonoids and Carotenoids in Mango [3]

Mango contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one mango:

  • beta-carotene: 2150 ug
  • lutein + zeaxanthin: 77 ug

Mango Nutrition Chart

Mango:

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threonine
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Mango in Cooking

Mango is in the top 10% of most popular ingredients for recipes. Mango can be consumed raw and is often peeled, pitted, chopped or seeded before cooking or serving. Most recipes call for one or two mangos.

Friends and Relatives of Mango

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