Mango is a sweet tropical fruit with bright orange flesh, rich in vitamin C and carotenoids that the body converts to vitamin A. Different varieties vary slightly in fibre, sugar and carotenoid content.
Eat ripe and raw to keep heat-sensitive vitamin C; the carotenoids are more bioavailable when the flesh is eaten with a little fat.
Where Mangoes, ripe, flesh only, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 150 mg | 8% | |
| Vitamin A (RE) | 116 µg | 17% | |
| Chloride | 27.0 mg | 3% | |
| Vitamin C | 26.0 mg | 33% | |
| Folate | 24.0 µg | 12% | |
| Calcium | 15.0 mg | 2% | |
| Phosphorus | 13.0 mg | 2% | |
| Magnesium | 9.00 mg | 2% | |
| Niacin equivalents (NE) | 1.00 mg | 6% | |
| Vitamin E (alpha-TE) | 0.930 mg | 8% | |
| Niacin (B3) | 0.900 mg | 6% | |
| Vitamin K | 0.520 µg | 0% | |
| Pantothenic Acid (B5) | 0.190 mg | 3% | |
| Iron | 0.120 mg | 1% | |
| Manganese | 0.110 mg | 6% | |
| Zinc | 0.100 mg | 1% | |
| Vitamin B6 | 0.070 mg | 5% | |
| Copper | 0.060 mg | 6% | |
| Thiamin (B1) | 0.050 mg | 5% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Selenium | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Monounsaturated fat | 0.220 g | — | |
| Polyunsaturated fat (PUFA) | 0.110 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 6.00 g | — | |
| Fructose | 3.40 g | — | |
| Glucose (dextrose) | 1.00 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.070 g | — | |
| Aspartic acid | 0.070 g | — | |
| Leucine | 0.042 g | — | |
| Lysine | 0.035 g | — | |
| Arginine | 0.035 g | — | |
| Valine | 0.035 g | — | |
| Phenylalanine | 0.028 g | — | |
| Alanine | 0.028 g | — | |
| Serine | 0.028 g | — | |
| Isoleucine | 0.027 g | — | |
| Threonine | 0.023 g | — | |
| Proline | 0.021 g | — | |
| Glycine | 0.021 g | — | |
| Tyrosine | 0.018 g | — | |
| Histidine | 0.013 g | — | |
| Methionine | 0.012 g | — | |
| Tryptophan | 0.007 g | — | |
| Cysteine | 0.006 g | — | |
| Beta-carotene | 682 µg | — | |
| Biotin (Vitamin B7) | 0.600 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →