Mango Nutrition Facts, Vitamins and Benefits

Mango benefits and place in a balanced diet

• A 100 g portion provides approximately 60 kcal; portion size and preparation affect total energy intake.
• Its approximately 83.5 g of water per 100 g contributes to total fluid intake.
• Its approximately 1.6 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 36.4 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 54 µg RAE of vitamin A per 100 g contributes to normal vision, immune function and the maintenance of skin and mucous membranes.
• About 4.2 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 11 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 168 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 10 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 14 mg of phosphorus per 100 g contributes to normal energy metabolism and the maintenance of normal bones and teeth.
• No single food prevents or treats disease. The nutritional value of mango depends on portion size, variety, ripeness and the overall eating pattern.

Mango nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 336 g reference serving.

How many calories are in Mango?

100 g (about 3.5 oz) provides approximately 60 kcal. A 336 g reference serving provides approximately 201.6 kcal. Values vary with variety, ripeness and preparation.

How to use Mango in the kitchen

Mango can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.