Mango Nutrition Facts: Calorie Count & Health Benefits

mango annotated
Verywell / Alexandra Shytsman

Mangos are tropical fruits that are not only juicy, flavorful, and pretty to look at but are also good for your health. They're high in vitamins, minerals, and antioxidants. Years ago, they were hard to find and considered exotic, but these days mangos are readily available year-round.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup of mango pieces.

  • Calories: 99
  • Fat: 1g
  • Sodium: 2mg
  • Carbohydrates: 25g
  • Fiber: 3g
  • Sugars: 23g
  • Protein: 1g

One cup of mango pieces has 99 calories, almost no fat, and 25 grams of carbohydrates. It's also almost sodium-free and has almost 3 grams of fiber. Mangos are high in vitamins, potassium, and folate and are also an excellent source of fiber to your diet. Fiber is essential for a healthy digestive system and helps keep you feeling full between meals. It also slows down the absorption of sugar after you eat.

Health Benefits

Mangos are high in vitamin C. In fact, one mango has all the vitamin C you need for a whole day. Vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessel walls. Vitamin C deficiency is rare in the United States, but getting an insufficient amount of the vitamin can lead poor wound healing, joint pain, and, in extreme cases, scurvy, which can be fatal if untreated.

Mango is also high in potassium and has almost no sodium, so eating mango may help regulate blood pressure and body fluid balance. Mangos also boast high levels of folate and vitamin A. Folate is a B-complex vitamin that is important for heart health and production of blood cells. Vitamin A is needed for normal vision, healthy skin, reproductive health, and normal cell development.

Mangos also contain quercetin, mangiferin, and norathyriol, which are antioxidant compounds. Antioxidants can help protect or delay your body's cells from damage from free radicals (which experts believe may be a cause of cancer, atherosclerosis, and other diseases).

Although not many people choose to eat mango skin, it is edible. If you want to give it a try, know that you might find that it tastes slightly bitter, chewy, and possibly tough. On the nutrition side, it's filled with various antioxidants and fiber. However, it also contains urushiol, the same compound that causes reactions to poison ivy, so if you're sensitive be cautious about consuming or handling mango skin.

Healthy Ways to Prepare Mangos

A mango has one large seed on the inside which makes it a little tricky to cut the fruit. Effective methods include cubing it along the skin or cutting long slices.

Serve fresh mangos as a snack with a little yogurt dip, scatter mango pieces over a salad at lunch, make into a topping for a main course, or serve them with a little whipped cream and chopped nuts for a sweet dessert.

Frozen mango chunks are perfect for fruit smoothies. They go well with other tropical fruits like bananas and pineapples or blend them with plain low-fat yogurt and almond milk.

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Article Sources

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  1. Mangos. U.S. Department of Agriculture.

  2. Mango, raw. U.S. Department of Agriculture. April 1, 2019.

  3. Vitamin C Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements. Updated July 11, 2019.

  4. Vitamin A Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements. Updated July 11, 2019.

  5. Antioxidants: In Depth. National Center for Complementary and Integrative Health. Updated November 2013.

  6. Can Reaction to Poison Ivy Cause Mango Allergy?. American College of Allergy, Asthma, and Immunology. Published 2014.