Nutrition for Mango

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 carbohydrates, dietary fiber, Vitamin A, Vitamin C, potassium and Vitamin B6. It also contains significant amounts of calcium, magnesium, folate, 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% of calories in mango are from carbohydrates, 5% of calories are from fat and 5% of calories are from protein.

Calories from Carbs

Calories from Fat

Omega-3 in Mango

Calories Similar to Mango

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

• Grape Juice: same
• Kiwi: +3 calories
• Granny Smith Apple: -7 calories
• Acai Berry Juice: +7 calories

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:

• Tangerine: same
• Acai Berry Juice: same
• Persimmon: -0.1 grams
• Cantaloupe: +0.1 grams

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 milligrams 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:

• Cantaloupe: +1 MG
• Lemon juice: +7.7 MG
• Currants: +15 MG
• Grapefruit: -17 MG

Flavonoids and Carotenoids in Mango ^[3]

Mango Nutrition Chart

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

Foods commonly cooked with mango:

• Jicama
• Jalapeno

Other similar relatives:

• Papaya
• Pineapple
• Watermelon
• Kiwi
• Lime Juice
• Lime