Know what’s on your plate
Mango
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 60 kcal —
- Protein 0.8 g 2%
- Carbohydrate 13 g 5%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.6 g 6%
- Sugars 14 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 54 µg 6%
- Vitamin C 36.4 mg 40%
- Vitamin D 0 µg 0%
- Vitamin E 0.9 mg 6%
- Vitamin K 4.2 µg 4%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.67 mg 4%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.12 mg 7%
- Folate (B9) 43 µg 11%
- Vitamin B12 0 µg 0%
- Choline 7.6 mg 1%
Minerals
- Calcium 11 mg 1%
- Iron 0.16 mg 1%
- Magnesium 10 mg 2%
- Phosphorus 14 mg 1%
- Potassium 168 mg 4%
- Zinc 0.09 mg 1%
- Copper 0.11 mg 12%
- Manganese 0.06 mg 3%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 60 | 0.8 g | 13 g | 0.4 g |
| 1 × cup pieces | 165 g | 99 | 1.4 g | 22 g | 0.6 g |
| 1 × fruit without refuse | 336 g | 202 | 2.8 g | 45 g | 1.3 g |
| 2 × cup pieces | 330 g | 198 | 2.7 g | 44 g | 1.3 g |
| ½ × cup pieces | 82.5 g | 50 | 0.7 g | 11 g | 0.3 g |
| 3 × cup pieces | 495 g | 297 | 4.1 g | 66 g | 1.9 g |
| 4 × cup pieces | 660 g | 396 | 5.4 g | 88 g | 2.5 g |
Similar foods
- Green mangoraw52 kcal / 100 g
- Ripe mangoflesh only, raw48 kcal / 100 g
- Mango juicefresh39 kcal / 100 g
- Unripe green mangoflesh, raw46 kcal / 100 g
- Mango pulpraw, brazil64 kcal / 100 g
- Mangoes68 kcal / 100 g
- Bananaraw89 kcal / 100 g
- Mangosteenraw67 kcal / 100 g
- Pineappleraw44 kcal / 100 g
- Strawberryraw35 kcal / 100 g
Questions about Mango
How can you tell when a mango is ripe?
A ripe mango often gives slightly when you press it gently near the stem and smells sweet there. Colour is not a reliable guide: some varieties stay green when ripe.
What’s the easiest way to cut a mango?
Stand it on its narrow end and slice down either side of the flat stone, keeping close to it. Score the flesh in a grid without cutting through the skin, then push the skin inside out and slice off the cubes.
How should you ripen and store mangoes?
Leave an unripe mango at room temperature; putting it in a paper bag with a banana can speed ripening. Once ripe, refrigerate it and use it within a few days; keep cut mango covered in the fridge.
Can you freeze fresh mango?
Yes. Peel and cube it, spread the pieces on a tray until frozen, then transfer them to a sealed freezer bag. The thawed fruit is softer, so it works especially well in smoothies, sauces and baking.
What dishes can you make with mango?
Use ripe mango in lassi, smoothies, fruit salad or salsa with lime, chilli and coriander. For a savoury meal, add it to a salad with prawns or grilled chicken, or serve it alongside a curry.
How can you use an unripe green mango?
Its firm, tart flesh is good grated into salads or cut into thin strips and tossed with lime, chilli, salt and a little sugar. You can also cook it into chutney; unlike ripe mango, it holds its shape better.
How much mango is a typical portion, and what does it provide?
A portion of about 165 g of diced mango provides 99 kcal and 60.1 mg of vitamin C. Mango is a source of vitamin C.
Source: USDA FoodData Central 169910 · per 100 g · carbohydrate per EU label, fibre excluded
