Fruits
Mango
Overview
Why eat a mango?
Mango is a juicy tropical fruit that delivers a lot of vitamin C, folate and copper for very few calories. A cup of pieces comes to 99 calories and covers two thirds of a day's vitamin C, making it a satisfying way to end a meal or sweeten breakfast.
Good to know: Mango is naturally sugary at about 13.7 g per 100 g, so people watching blood sugar may prefer a smaller portion alongside protein or nuts.
Loaded with vitamin C
One cup of pieces supplies 60 mg of vitamin C, about 67% of the Daily Value, which supports immune function, collagen building and iron absorption.
Folate and copper
A cup provides 18% DV folate and 20% DV copper, nutrients involved in making new cells, red blood cells and connective tissue.
Fiber and potassium
With 2.6 g fiber and 277 mg potassium per cup, mango supports digestion and healthy blood pressure as part of a balanced diet.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in a mango?
Calories
60kcal
Protein
0.82g
Carbs
15g
Fat
0.38g
Fiber
1.6g
Sugars
14g
Minerals
- Calcium11 mg1%
- Iron0.16 mg1%
- Magnesium10 mg2%
- Phosphorus14 mg1%
- Potassium168 mg4%
- Sodium1 mg0%
- Zinc0.09 mg1%
- Copper0.11 mg12%
- Selenium0.6 µg1%
Vitamins
- Vitamin A54 µg6%
- Vitamin C36 mg40%
- Vitamin E0.9 mg6%
- Vitamin K4.2 µg4%
- Thiamin (B1)0.03 mg2%
- Riboflavin (B2)0.04 mg3%
- Niacin (B3)0.67 mg4%
- Vitamin B60.12 mg7%
- Folate43 µg11%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
People asked
Questions about mango
Ask NutriSeek
Questions about mango
Keep exploring
More Fruits
Source: USDA FoodData Central, “Mangos, raw” (SR Legacy, FDC ID 169910).View the USDA record ↗ (opens in a new tab).