Mango nutrition: calories, carbs, GI, protein, fiber, fats
Mangos, raw
Medically reviewed by Elen Khachatrian
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.
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Elen Khachatrian
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 for selected serving | 202 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 45 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 40 mg |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
10907IU of 5,000IU
218%
Vitamin E :
9.1mg of 15mg
60%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
367mg of 90mg
408%
Vitamin B1:
0.28mg of 1mg
24%
Vitamin B2:
0.38mg of 1mg
29%
Vitamin B3:
6.7mg of 16mg
42%
Vitamin B5:
2mg of 5mg
40%
Vitamin B6:
1.2mg of 1mg
92%
Folate:
433µg of 400µg
108%
Vitamin B12:
0µg of 2µg
0%
Choline:
77mg of 550mg
14%
Vitamin K:
42µg of 120µg
35%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 6%
2.8 g of 50 g
2.8 g (6% of DV )
Fats:
Daily Value: 2%
1.3 g of 65 g
1.3 g (2% of DV )
Carbs:
Daily Value: 17%
50.3 g of 300 g
50.3 g (17% of DV )
Water:
Daily Value: 14%
280.4 g of 2,000 g
280.4 g (14% of DV )
Other:
1.2 g
1.2 g
Protein quality breakdown
Tryptophan:
131mg of 280mg
47%
Threonine:
312mg of 1,050mg
30%
Isoleucine:
292mg of 1,400mg
21%
Leucine:
504mg of 2,730mg
18%
Lysine:
665mg of 2,100mg
32%
Methionine:
81mg of 1,050mg
7.7%
Phenylalanine:
272mg of 1,750mg
16%
Valine:
423mg of 1,820mg
23%
Histidine:
192mg of 700mg
27%
Fat type information
Saturated Fat:
0.31 g
Monounsaturated Fat:
0.47 g
Polyunsaturated fat:
0.24 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
23 g
Glucose:
6.8 g
Fructose:
16 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Mango
Sugar:
46 g
Fiber:
5.4 g
Other:
-0.94 g
All nutrients for Mango per selected serving size (1 fruit without refuse - 336g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 202kcal | 10% | 84% |
1.3 times more than Orange
|
| Protein | 2.8g | 7% | 87% |
3.4 times less than Broccoli
|
| Fats | 1.3g | 2% | 83% |
87.7 times less than Cheese
|
| Vitamin C | 122mg | 136% | 14% |
1.5 times less than Lemon
|
| Net carbs | 45g | N/A | 40% |
4 times less than Chocolate
|
| Carbs | 50g | 17% | 41% |
1.9 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 34mg | 8% | 84% |
14 times less than Almond
|
| Calcium | 37mg | 4% | 74% |
11.4 times less than Milk
|
| Potassium | 564mg | 17% | 67% |
1.1 times more than Cucumber
|
| Iron | 0.54mg | 7% | 90% |
16.3 times less than Beef broiled
|
| Sugar | 46g | N/A | 36% |
1.5 times more than Coca-Cola
|
| Fiber | 5.4g | 22% | 42% |
1.5 times less than Orange
|
| Copper | 0.37mg | 41% | 48% |
1.3 times less than Shiitake
|
| Zinc | 0.3mg | 3% | 91% |
70.1 times less than Beef broiled
|
| Phosphorus | 47mg | 7% | 91% |
13 times less than Chicken meat
|
| Sodium | 3.4mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 3636IU | 73% | 19% |
15.4 times less than Carrot
|
| Vitamin A RAE | 181µg | 20% | 33% | |
| Vitamin E | 3mg | 20% | 48% |
1.6 times less than Kiwifruit
|
| Selenium | 2µg | 4% | 88% | |
| Manganese | 0.21mg | 9% | 65% | |
| Vitamin B1 | 0.09mg | 8% | 83% |
9.5 times less than Pea raw
|
| Vitamin B2 | 0.13mg | 10% | 85% |
3.4 times less than Avocado
|
| Vitamin B3 | 2.2mg | 14% | 74% |
14.3 times less than Turkey meat
|
| Vitamin B5 | 0.66mg | 13% | 81% |
5.7 times less than Sunflower seed
|
| Vitamin B6 | 0.4mg | 31% | 60% |
Equal to Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 14µg | 12% | 57% |
24.2 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 144µg | 36% | 37% |
1.4 times less than Brussels sprout
|
| Saturated Fat | 0.31g | 2% | 82% |
64.1 times less than Beef broiled
|
| Choline | 26mg | 5% | 89% | |
| Monounsaturated Fat | 0.47g | N/A | 80% |
70 times less than Avocado
|
| Polyunsaturated fat | 0.24g | N/A | 88% |
664.4 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 94% |
23.5 times less than Chicken meat
|
| Threonine | 0.1mg | 0% | 95% |
23.2 times less than Beef broiled
|
| Isoleucine | 0.1mg | 0% | 96% |
31.5 times less than Salmon raw
|
| Leucine | 0.17mg | 0% | 95% |
48.6 times less than Tuna Bluefin
|
| Lysine | 0.22mg | 0% | 93% |
6.8 times less than Tofu
|
| Methionine | 0.03mg | 0% | 97% |
12 times less than Quinoa
|
| Phenylalanine | 0.09mg | 0% | 96% |
24.7 times less than Egg
|
| Valine | 0.14mg | 0% | 95% |
48.3 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 95% |
39.4 times less than Turkey meat
|
| Fructose | 16g | 20% | 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 202
% Daily Value*
2%
Total Fat
1.3g
1.4%
Saturated Fat 0.31g
0
Trans Fat
0g
0
Cholesterol 0mg
0.15%
Sodium 3.4mg
17%
Total Carbohydrate
50g
22%
Dietary Fiber
5.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.8g
Vitamin D
0mcg
0
Calcium
37mg
3.7%
Iron
0.54mg
6.7%
Potassium
564mg
17%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.