By the Nutriveda editorial team · Updated 10 November 2026
Mango is a tropical stone fruit with smooth, golden flesh and a taste somewhere between peach and pineapple. It is one of the sweeter fresh fruit: 13.7 g of sugar and 60 kcal per 100 g. A small bowl of cubes (120 g) comes to about 72 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 60 kcal | |
| Protein | 0.8 g | |
| Fat | 0.4 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 15.0 g | |
| of which sugars | 13.7 g | |
| Fibre | 1.6 g | |
| Potassium | 168 mg | 8% |
| Calcium | 11 mg | 1% |
| Magnesium | 10 mg | 3% |
| Iron | 0.2 mg | 1% |
| Sodium | 1.0 mg | |
| Vitamin C | 36 mg | 46% |
Values are for: raw mango flesh without skin or stone. Source: USDA FoodData Central, SR Legacy, FDC ID 169910 (“Mangos, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Mango is a good source of vitamin C, with some fibre (1.6 g per 100 g) and almost no fat. It is sweeter than most fruit, which makes it useful: a few cubes can sweeten yogurt, porridge or a smoothie so you do not need added sugar.
- Vitamin C: 36 mg per 100 g, 46% of the daily reference intake (a 120 g portion: about 55%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
Ignore the colour, because red or green skin depends on the variety. A ripe mango gives slightly when you press it and smells fruity at the stalk. Ripen firm fruit on the counter for a few days, then keep it in the fridge. Frozen mango chunks are picked ripe and are a reliable choice in winter.
The stone is large and flat. Stand the mango on its end and slice down on each side of the stone to get two “cheeks”, score the flesh in a grid and push the skin inside out. Eat it plain, with lime juice and a pinch of chili, in a salsa for fish, or blended with yogurt.
Who should be careful
Mango is among the fruit that people with a latex allergy sometimes react to. If you have a latex allergy, or your lips or mouth itch after eating mango, stop and speak to a doctor. Dried mango is often sweetened and is easy to overeat, so check the label and keep the portion small.
FAQ
How many calories are in mango?
Raw mango has 60 kcal per 100 g. A small bowl of cubes, about 120 g, has roughly 72 kcal and 16.4 g of natural sugar.
How do I know a mango is ripe?
Press it gently. A ripe mango gives a little, like a ripe peach, and smells sweet near the stalk. Colour is not a reliable sign.
Is mango too high in sugar?
It has more sugar than berries or citrus, but it is still whole fruit with water and fibre. A portion of about 120 g fits easily into a balanced day.
Related entries
- Bananas – the other smoothie staple
- Greek yogurt – for a quick mango bowl
- Chia seeds – for mango chia pudding
- Oranges
Sources
- USDA FoodData Central. Mangos, raw, FDC ID 169910. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Brehler R et al. “Latex-fruit syndrome”: frequency of cross-reacting IgE antibodies. Allergy, 1997. pubmed.ncbi.nlm.nih.gov
This page is for information only and is not medical or dietary advice.