News of Health / Nutrition Facts Library
Mango Nutrition Facts: Is Mango Good for You?
Yes, based on its nutrient profile, raw mango can be part of a healthy diet. It is high in Vitamin C, providing 40% of the Daily Value (DV) in a 100-gram serving, and is a good source of copper and folate. It is also very low in fat, sodium, and is cholesterol-free. Like many fruits, it contains natural sugars, so portion size is a consideration within your overall diet.
Per 100 g · Mangos, raw
What stands out in mango
- High in vitamin C. A 100-gram serving of raw mango provides 36.4 mg of Vitamin C. This amount supplies 40% of the recommended Daily Value.
- Good source of copper and folate. Mango is a good source of other micronutrients, providing 12% of the Daily Value for copper and 11% of the Daily Value for folate per 100 grams.
- Low in fat and sodium. This fruit is naturally low in fat, with less than half a gram per 100 g serving. It is also very low in sodium, with just 1 mg, and contains no cholesterol.
- Carbohydrates and fiber. Each 100-gram portion contains 15 grams of carbohydrates, which includes 13.7 grams of total sugars and 1.6 grams of dietary fiber (6% of the DV).
What to keep in mind
- While mango provides vitamins, it also contains natural sugars. A 100-gram serving has about 14 grams of sugar, and one whole fruit (336 g) has 46 grams. The total carbohydrate count is 15 grams per 100 grams.
Mango nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 60 kcal | – |
| Protein | 0.82 g | 2% |
| Total fat | 0.38 g | 0% |
| Saturated fat | 0.09 g | 0% |
| Monounsaturated fat | 0.14 g | – |
| Polyunsaturated fat | 0.07 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 1.6 g | 6% |
| Total sugars | 13.7 g | – |
| Water | 83.5 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 168 mg | 4% |
| Calcium | 11 mg | 1% |
| Iron | 0.16 mg | 1% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 14 mg | 1% |
| Zinc | 0.09 mg | 1% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.06 mg | 3% |
| Selenium | 0.6 mcg | 1% |
| Vitamin A (RAE) | 54 mcg | 6% |
| Vitamin C | 36.4 mg | 40% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 4.2 mcg | 4% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.67 mg | 4% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 43 mcg | 11% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 7.6 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Mango by portion
The nutrition data changes with portion size. One cup of mango pieces (165 g) provides 99 calories, about 25 grams of carbohydrates, and 2.6 grams of fiber. A larger portion of one whole fruit without the refuse (336 g) contains 202 calories, 50 grams of carbohydrates, 5.4 grams of fiber, and 46 grams of total sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup pieces | 165 g | 99 | 1.4 g | 24.8 g | 2.6 g | 0.6 g |
| 1 fruit without refuse | 336 g | 202 | 2.8 g | 50.4 g | 5.4 g | 1.3 g |
How mango compares with other fruits
Among 30 fruits on this site, mango ranks highly for its folate content (2nd) and Vitamin A (4th). It has a moderate calorie count, similar to kiwi, blueberries, and pears. Per 100 grams, mango’s 60 calories and 15 grams of carbohydrates are comparable to cherries (63 calories, 16 g carbs) and kiwi (61 calories, 14.7 g carbs). Its fiber content (1.6 g) is lower than that of pears (3.1 g) and kiwi (3.0 g), ranking 22nd out of 30 fruits for that nutrient.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Mango | 60 | 0.82 g | 15 g | 1.6 g | 0.38 g |
| Kiwi | 61 | 1.1 g | 14.7 g | 3 g | 0.52 g |
| Blueberries | 57 | 0.74 g | 14.5 g | 2.4 g | 0.33 g |
| Cherries | 63 | 1.1 g | 16 g | 2.1 g | 0.2 g |
| Pear | 57 | 0.36 g | 15.2 g | 3.1 g | 0.14 g |
Quick answers
How many calories are in a mango?
A 100-gram serving of raw mango has 60 calories. A cup of mango pieces (165 g) has 99 calories, and one whole fruit without refuse (336 g) has 202 calories.
How much sugar is in a mango?
Raw mango contains 13.7 grams of total sugars per 100 grams. A cup of pieces has 22.6 grams of sugar, while a whole fruit contains 46 grams.
How much fiber is in a mango?
A 100-gram serving of mango has 1.6 grams of dietary fiber, which is 6% of the Daily Value. One cup of mango pieces provides 2.6 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how mango fits your situation.
Last updated October 21, 2026