Mango
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Cup Diced (165 g) |
|---|---|---|
| Energy (Calories) | 60 kcal | 99 kcal |
| Water | 83.5 g | 137.7 g |
| Protein | 0.82 g | 1.35 g |
| Total Fat | 0.38 g | 0.63 g |
| Total Carbohydrates | 15.0 g | 24.7 g |
| Dietary Fiber | 1.6 g | 2.6 g |
| Total Sugars | 13.7 g | 22.5 g |
| — Sucrose | 6.97 g | 11.50 g |
| — Fructose | 4.68 g | 7.72 g |
| — Glucose | 2.01 g | 3.32 g |
| Potassium | 168 mg | 277 mg |
| Calcium | 11 mg | 18 mg |
| Magnesium | 10 mg | 17 mg |
| Phosphorus | 14 mg | 23 mg |
| Sodium | 1 mg | 1.7 mg |
| Iron | 0.16 mg | 0.26 mg |
| Copper | 0.11 mg | 0.18 mg |
| Vitamin C | 36.4 mg | 60.1 mg |
| Vitamin A (RAE) | 54 µg | 89 µg |
| Beta-Carotene | 640 µg | 1,056 µg |
| Folate (B9) | 43 µg | 71 µg |
| Vitamin B6 | 0.12 mg | 0.20 mg |
| Vitamin E | 0.9 mg | 1.5 mg |
| Vitamin K | 4.2 µg | 6.9 µg |
Description
Mango (Mangifera indica), widely revered as the "king of fruits," is a sweet, aromatic tropical fruit celebrated for its rich golden flesh, dense nutrient profile, and culinary versatility. When analyzing mango nutritional value per 100g, raw fresh mango provides approximately 60 calories, 15.0 grams of carbohydrates, and over 83% water content, making it an energy-yielding, hydrating whole food. For a typical standard dietary serving—regularly logged as 1 cup of diced mango pieces (approx. 165 grams)—the energy yield scales to roughly 99 calories and 24.7 grams of total carbohydrates, serving as a nutrient-packed whole-food snack and pre-workout carb source.
Carbohydrate Matrix, Natural Sugars & Glycemic Response
The carbohydrate fraction of ripe mango consists primarily of naturally occurring fruit sugars balanced with functional plant fibers. A 1-cup diced serving supplies about 22.5 grams of natural sugars—predominantly composed of sucrose, fructose, and glucose—along with 2.6 grams of dietary fiber. Despite its natural sweetness, fresh mango has a low-to-medium glycemic index (GI ~51 to 56) and a manageable glycemic load. The combination of soluble pectin and insoluble fibers helps temper gastric emptying and steady postprandial glucose absorption when consumed as whole slices rather than strained juices or purees.
High-Potency Micronutrients: Vitamin C, Vitamin A & Folate
Mangoes are among the richest whole-food sources of fat-soluble and water-soluble vitamins:
Vitamin C (Ascorbic Acid): Delivering 36.4 mg per 100g and over 60 mg per cup, a single serving fulfills roughly 67% of the recommended daily intake (RDI). Ascorbic acid is vital for enzymatic collagen synthesis, white blood cell immune defense, and enhancing the bioavailability of plant non-heme iron.
Vitamin A & Provitamin Carotenoids: Supplying approximately 89 µg RAE of Vitamin A per cup (with over 1,000 µg of beta-carotene), mangoes provide essential precursors for rhodopsin regeneration in the retina, supporting low-light vision, corneal health, and epithelial tissue renewal.
Folate (Vitamin B9) & Vitamin B6: Providing 71 µg of dietary folate (about 18% of the daily value) and 0.2 mg of Vitamin B6 per cup, mangoes aid in cellular DNA synthesis, amino acid transamination, and neurotransmitter regulation.
Potassium & Copper: Supplying 277 mg of potassium per cup, mangoes help counterbalance excess dietary sodium, maintain healthy blood pressure levels, and support electrolyte homeostasis.
