Mango Nutrition Facts — Calories, Vitamins, Health Benefits
One medium ripe mango (200g flesh): ~120 calories, 76% daily vitamin C, 25% daily vitamin A, 3g fiber, 23g sugar. Generally very healthy in moderate portions; diabetics should monitor portion size due to natural sugar content.
Mango nutrition per 100g (raw, ripe Chaunsa or Sindhri)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 60 kcal | 3% |
| Carbohydrates | 15 g | 5% |
| —of which sugars | 14 g | — |
| Dietary fiber | 1.6 g | 6% |
| Protein | 0.8 g | 2% |
| Fat | 0.4 g | 1% |
| Vitamin C | 36 mg | 40% |
| Vitamin A (beta-carotene) | 1,082 IU | 21% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 4.2 µg | 5% |
| Folate | 43 µg | 11% |
| Potassium | 168 mg | 5% |
| Copper | 0.1 mg | 5% |
*Based on a 2,000 calorie daily diet. Source: USDA SR-Legacy database (composite values for cultivated mango).
Mango nutrition per whole fruit
| Variety | Avg. weight (flesh) | Calories | Vitamin C |
|---|---|---|---|
| Chaunsa (Nawabpuri / Mosami) | ~250g flesh | ~150 kcal | 90 mg (100% DV) |
| Sindhri | ~350g flesh | ~210 kcal | 126 mg (140% DV) |
| Anwar Ratol | ~130g flesh | ~80 kcal | 47 mg (52% DV) |
| Langra | ~200g flesh | ~120 kcal | 72 mg (80% DV) |
Mango health benefits
1. Immune support (vitamin C)
One mango provides more than your daily vitamin C requirement. Vitamin C supports immune function, collagen synthesis, and iron absorption.
2. Eye health (vitamin A / beta-carotene)
The yellow-orange flesh color comes from beta-carotene, which the body converts to vitamin A. Supports vision, particularly low-light vision.
3. Digestive health (fiber + enzymes)
Mango contains both soluble and insoluble fiber, plus the enzyme amylase that aids in carbohydrate digestion. Helps regularity.
4. Heart health (potassium + polyphenols)
Potassium helps regulate blood pressure. Mango polyphenols (mangiferin in particular) have antioxidant properties linked to reduced inflammation.
5. Skin (vitamins A, C, E)
The three antioxidant vitamins in mango support collagen production and protect skin cells from free radical damage.
Mango disadvantages / who should be cautious
People with diabetes
Mango has a moderate glycemic index (51–60) but a high glycemic load due to the carbohydrate content. Diabetics should limit to 100–150g per serving (half a small mango), eat alongside protein or fat to slow absorption, and monitor blood glucose response.
People with latex allergies
Mango contains urushiol (also found in poison ivy) in the skin and sap. People with latex allergies can have cross-reactive skin reactions. Peel carefully or have someone else do it.
People on blood thinners
The vitamin K content (though modest) can interact with warfarin and similar medications. Speak to your doctor about portion size.
Weight management contexts
Mango is calorie-dense for fruit (~60 kcal/100g vs apple ~52, berries ~32). Not a "free" food on calorie-restricted diets.
Pros and cons of regular mango consumption
| Pros | Cons |
|---|---|
| High in vitamins A and C | Higher calorie than most fruits |
| Excellent source of antioxidants | Moderate-high glycemic load — diabetics caution |
| Supports digestive enzymes | Potential allergic reaction (rare, urushiol) |
| Naturally low in fat and sodium | Sugar content (14g per 100g) |
| Versatile in cooking and recipes | Short fresh season (May–September in Pakistan) |
FAQs
How many calories in one mango?
Depends on variety and size. A medium Chaunsa (250g flesh) is about 150 kcal. A large Sindhri (350g flesh) is about 210 kcal. A small Anwar Ratol is about 80 kcal.
Are mangoes good for weight loss?
In moderation. Mango is satisfying due to fiber and water content, but it's not a low-calorie fruit. Half a mango as part of a balanced meal is reasonable; whole mangoes as snacks add up.
Is mango high in sugar?
About 14g sugar per 100g — moderate-high for a fruit. Less than an equivalent amount of dates or raisins, more than berries or citrus.
Can diabetics eat mango?
Yes, in controlled portions (100–150g per serving) with protein/fat to slow absorption. Monitor blood glucose. Speak to your doctor.
What's the best vitamin source in mango?
Vitamin C — one mango exceeds the daily requirement. Vitamin A (beta-carotene) is the second most prominent.
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