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Mango nutrition: calories, carbs, GI, protein, fiber, fats

Mangos, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 31, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Mango

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.

60 Calories or 100 Grams of Mango
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Igor Bussel

Important nutritional characteristics for Mango

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
TOP 14% Vitamin C ⓘHigher in Vitamin C content than 86% of foods
TOP 19% Vitamin A ⓘHigher in Vitamin A content than 81% of foods
TOP 30% Folate, food ⓘHigher in Folate, food content than 70% of foods
TOP 33% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 67% of foods
TOP 36% 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.
51

Mango Glycemic load (GL)

11

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 6% 8% 6% 15% 1% 3% 37% 9% 4% 5%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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

15% 82%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 14% 9% 7% 6% 10% 3% 5% 7% 9%
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

30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g

Carbohydrate type breakdown

51% 15% 34%
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

91% 11%
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 OrangeOrange
Protein 0.82g 2% 87% 3.4 times less than BroccoliBroccoli
Fats 0.38g 1% 83% 87.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 36.4mg 40% 14% 1.5 times less than LemonLemon
Net carbs 13.38g N/A 40% 4 times less than ChocolateChocolate
Carbs 14.98g 5% 41% 1.9 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.16mg 2% 90% 16.3 times less than BeefBeef
Calcium 11mg 1% 74% 11.4 times less than MilkMilk
Potassium 168mg 5% 67% 1.1 times more than CucumberCucumber
Magnesium 10mg 2% 84% 14 times less than AlmondAlmond
Sugar 13.66g N/A 36% 1.5 times more than Coca-ColaCoca-Cola
Fiber 1.6g 6% 42% 1.5 times less than OrangeOrange
Copper 0.11mg 12% 48% 1.3 times less than ShiitakeShiitake
Zinc 0.09mg 1% 91% 70.1 times less than BeefBeef
Phosphorus 14mg 2% 91% 13 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 1082IU 22% 19% 15.4 times less than CarrotCarrot
Vitamin A RAE 54µg 6% 33%
Vitamin E 0.9mg 6% 48% 1.6 times less than KiwifruitKiwifruit
Selenium 0.6µg 1% 88%
Manganese 0.06mg 3% 65%
Vitamin B1 0.03mg 2% 83% 9.5 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 85% 3.4 times less than AvocadoAvocado
Vitamin B3 0.67mg 4% 74% 14.3 times less than Turkey meatTurkey meat
Vitamin B5 0.2mg 4% 81% 5.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 60% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 4.2µg 4% 57% 24.2 times less than BroccoliBroccoli
Folate 43µg 11% 37% 1.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.09g 0% 82% 64.1 times less than BeefBeef
Monounsaturated Fat 0.14g N/A 80% 70 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 88% 664.4 times less than WalnutWalnut
Tryptophan 0.01mg 0% 94% 23.5 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 95% 23.2 times less than BeefBeef
Isoleucine 0.03mg 0% 96% 31.5 times less than Salmon rawSalmon raw
Leucine 0.05mg 0% 95% 48.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.8 times less than TofuTofu
Methionine 0.01mg 0% 97% 12 times less than QuinoaQuinoa
Phenylalanine 0.03mg 0% 96% 24.7 times less than EggEgg
Valine 0.04mg 0% 95% 48.3 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 95% 39.4 times less than Turkey meatTurkey meat
Fructose 4.68g 6% 82% 1.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 60
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.