Mango nutrition: calories, carbs, GI, protein, fiber, fats
Mangos, raw
*all the values are displayed for the amount of 100 grams
What Do 60 Calories or 100 Grams of Mango Look Like?
The photo below represents what 100 grams of mango looks like to help you visualize its weight and calories.
As you can see, about one and a half pieces of mango comprised 100 grams or 60 calories, which means one whole mango is approximately 220 grams or 132 calories.
One serving size of mango is 165 grams (1 cup piece), which contains 99 calories accordingly.
Remember that calorie numbers can vary depending on the season, fruit size, and ripeness.
Important nutritional characteristics for Mango
Glycemic index ⓘ
Source: Check out our full article on Mango glycemic index Check out our Glycemic index chart page for the full list.
|
51 (low) |
Glycemic load | 11 (medium) |
Insulin index ⓘ https://www.researchgate.net/publication/247204692 | 112 |
Calories ⓘ Calories per 100-gram serving | 60 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 13.38 grams |
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup pieces (165 grams) |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -3 (alkaline) |
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 | 12mg |
Vitamin C ⓘHigher in Vitamin C content than 86% of foods
Vitamin A ⓘHigher in Vitamin A content than 81% of foods
Folate, food ⓘHigher in Folate, food content than 70% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 67% of foods
Sugar ⓘHigher in Sugar content than 64% of foods
Mango calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 60 | |
Calories in 1 cup pieces | 99 | 165 g |
Calories in 1 fruit without refuse | 202 | 336 g |
Mango Glycemic index (GI)
Source:
Check out our full article on Mango glycemic index
Check out our Glycemic index chart page for the full list.
Mango Glycemic load (GL)
Mineral coverage chart
Calcium:
11 mg of 1,000 mg
1%
Iron:
0.16 mg of 8 mg
2%
Magnesium:
10 mg of 420 mg
2%
Phosphorus:
14 mg of 700 mg
2%
Potassium:
168 mg of 3,400 mg
5%
Sodium:
1 mg of 2,300 mg
0%
Zinc:
0.09 mg of 11 mg
1%
Copper:
0.111 mg of 1 mg
12%
Manganese:
0.063 mg of 2 mg
3%
Selenium:
0.6 µg of 55 µg
1%
Choline:
7.6 mg of 550 mg
1%
Mineral chart - relative view
Copper
0.111 mg
TOP 48%
Manganese
0.063 mg
TOP 65%
Potassium
168 mg
TOP 67%
Calcium
11 mg
TOP 74%
Magnesium
10 mg
TOP 84%
Selenium
0.6 µg
TOP 88%
Choline
7.6 mg
TOP 89%
Iron
0.16 mg
TOP 90%
Phosphorus
14 mg
TOP 91%
Zinc
0.09 mg
TOP 91%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
1082 IU of 5,000 IU
22%
Vitamin E :
0.9 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
36.4 mg of 90 mg
40%
Vitamin B1:
0.028 mg of 1 mg
2%
Vitamin B2:
0.038 mg of 1 mg
3%
Vitamin B3:
0.669 mg of 16 mg
4%
Vitamin B5:
0.197 mg of 5 mg
4%
Vitamin B6:
0.119 mg of 1 mg
9%
Folate:
43 µg of 400 µg
11%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
4.2 µg of 120 µg
4%
Vitamin chart - relative view
Vitamin C
36.4 mg
TOP 14%
Vitamin A
1082 IU
TOP 19%
Folate
43 µg
TOP 37%
Vitamin E
0.9 mg
TOP 48%
Vitamin K
4.2 µg
TOP 57%
Vitamin B6
0.119 mg
TOP 60%
Vitamin B3
0.669 mg
TOP 74%
Vitamin B5
0.197 mg
TOP 81%
Vitamin B1
0.028 mg
TOP 83%
Vitamin B2
0.038 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
0.82 g of 50 g
2%
Fats:
Daily Value: 1%
0.38 g of 65 g
1%
Carbs:
Daily Value: 5%
14.98 g of 300 g
5%
Water:
Daily Value: 4%
83.46 g of 2,000 g
4%
Other:
0.36 g
Protein quality breakdown
Tryptophan:
13 mg of 280 mg
5%
Threonine:
31 mg of 1,050 mg
3%
Isoleucine:
29 mg of 1,400 mg
2%
Leucine:
50 mg of 2,730 mg
2%
Lysine:
66 mg of 2,100 mg
3%
Methionine:
8 mg of 1,050 mg
1%
Phenylalanine:
27 mg of 1,750 mg
2%
Valine:
42 mg of 1,820 mg
2%
Histidine:
19 mg of 700 mg
3%
Fat type information
Saturated Fat:
0.092 g
Monounsaturated Fat:
0.14 g
Polyunsaturated fat:
0.071 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Mango
Sugar:
13.66 g
Fiber:
1.6 g
Other:
-0.28 g
All nutrients for Mango per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 60kcal | 3% | 84% | 1.3 times more than Orange |
Protein | 0.82g | 2% | 87% | 3.4 times less than Broccoli |
Fats | 0.38g | 1% | 83% | 87.7 times less than Cheddar Cheese |
Vitamin C | 36.4mg | 40% | 14% | 1.5 times less than Lemon |
Net carbs | 13.38g | N/A | 40% | 4 times less than Chocolate |
Carbs | 14.98g | 5% | 41% | 1.9 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.16mg | 2% | 90% | 16.3 times less than Beef |
Calcium | 11mg | 1% | 74% | 11.4 times less than Milk |
Potassium | 168mg | 5% | 67% | 1.1 times more than Cucumber |
Magnesium | 10mg | 2% | 84% | 14 times less than Almond |
Sugar | 13.66g | N/A | 36% | 1.5 times more than Coca-Cola |
Fiber | 1.6g | 6% | 42% | 1.5 times less than Orange |
Copper | 0.11mg | 12% | 48% | 1.3 times less than Shiitake |
Zinc | 0.09mg | 1% | 91% | 70.1 times less than Beef |
Phosphorus | 14mg | 2% | 91% | 13 times less than Chicken meat |
Sodium | 1mg | 0% | 98% | 490 times less than White Bread |
Vitamin A | 1082IU | 22% | 19% | 15.4 times less than Carrot |
Vitamin A RAE | 54µg | 6% | 33% | |
Vitamin E | 0.9mg | 6% | 48% | 1.6 times less than Kiwifruit |
Selenium | 0.6µg | 1% | 88% | |
Manganese | 0.06mg | 3% | 65% | |
Vitamin B1 | 0.03mg | 2% | 83% | 9.5 times less than Pea raw |
Vitamin B2 | 0.04mg | 3% | 85% | 3.4 times less than Avocado |
Vitamin B3 | 0.67mg | 4% | 74% | 14.3 times less than Turkey meat |
Vitamin B5 | 0.2mg | 4% | 81% | 5.7 times less than Sunflower seed |
Vitamin B6 | 0.12mg | 9% | 60% | Equal to Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 4.2µg | 4% | 57% | 24.2 times less than Broccoli |
Folate | 43µg | 11% | 37% | 1.4 times less than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.09g | 0% | 82% | 64.1 times less than Beef |
Monounsaturated Fat | 0.14g | N/A | 80% | 70 times less than Avocado |
Polyunsaturated fat | 0.07g | N/A | 88% | 664.4 times less than Walnut |
Tryptophan | 0.01mg | 0% | 94% | 23.5 times less than Chicken meat |
Threonine | 0.03mg | 0% | 95% | 23.2 times less than Beef |
Isoleucine | 0.03mg | 0% | 96% | 31.5 times less than Salmon raw |
Leucine | 0.05mg | 0% | 95% | 48.6 times less than Tuna Bluefin |
Lysine | 0.07mg | 0% | 93% | 6.8 times less than Tofu |
Methionine | 0.01mg | 0% | 97% | 12 times less than Quinoa |
Phenylalanine | 0.03mg | 0% | 96% | 24.7 times less than Egg |
Valine | 0.04mg | 0% | 95% | 48.3 times less than Soybean raw |
Histidine | 0.02mg | 0% | 95% | 39.4 times less than Turkey meat |
Fructose | 4.68g | 6% | 82% | 1.3 times less than Apple |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 60
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 1mg
5%
Total Carbohydrate
15g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
11mg
1%
Iron
0mg
0%
Potassium
168mg
5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Mango nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.