Mangos, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 36.4 MG | 40% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 43 UG | 11% | |
| Choline, total | 7.6 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 54 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.2 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 11 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 14 MG | 1% | |
| Potassium, K | 168 MG | 4% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.1 MG | 3% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Low in calories with 60 kcal per 100g.
- Very low in fat (0.4g per 100g).
- Good source of Vitamin C, total ascorbic acid (40% DV).
About Mangos, raw
The bright orange flesh of this tropical fruit is sweet, juicy, and bursting with flavor. It's a rich source of vitamin C, providing over half the daily recommended intake in just one serving, which supports immune function and skin health. It also contains vitamin A in the form of beta-carotene, important for vision and cellular health, as well as small amounts of B vitamins and potassium. The fruit's natural sugars make it energy-dense, but its fiber content helps slow digestion and promote satiety. With minimal protein and fat, it's best paired with nuts, yogurt, or seeds for a more balanced snack or meal.
In the kitchen, it's incredibly versatile—enjoyed fresh on its own, blended into smoothies, or diced into salsas and salads for a tropical twist. It's also a popular ingredient in both sweet and savory dishes, from chutneys and desserts to stir-fries and grain bowls. When selecting, look for fruit that yields slightly to pressure and has a fragrant aroma at the stem end. It can be ripened at room temperature and stored in the fridge once soft. Its vibrant color and sweetness make it a favorite for adding natural flavor without added sugars.
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