How healthy is mango?
Is mango healthy? Yes, for most people. Mango scores 80/100 on the HowHealthyIs Score: 100 g provides 60 kcal, 36 mg vitamin C and 0.9 mg vitamin E. It provides vitamin C and vitamin A, with more natural sugar than most fruits, so a cup is a sensible portion. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mango ranks higher than 80% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C67%
- Vitamin A10%
- Vitamin E10%
- Fiber10%
- Potassium6%
- Magnesium4%
- Protein3%
- Iron1%
- Calcium1%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 112 minus 1 = 112. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mango?
Calories99kcal
Protein1.4g
Carbohydrates25g
Fat0.6g
Fiber2.6g
Sugars23g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 60 kcal | 99 kcal | |
| Protein | 0.8 g | 1.4 g | 3% |
| Carbohydrates | 15 g | 25 g | 9% |
| Fiber | 1.6 g | 2.6 g | 9% |
| Sugars | 14 g | 23 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.6 g | 1% |
| Saturated fat | <0.1 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 54 µg | 89 µg | 10% |
| Vitamin C | 36 mg | 60 mg | 67% |
| Vitamin E | 0.9 mg | 1.5 mg | 10% |
| Minerals | |||
| Calcium | 11 mg | 18 mg | 1% |
| Iron | 0.2 mg | 0.3 mg | 1% |
| Potassium | 168 mg | 277 mg | 6% |
| Magnesium | 10 mg | 17 mg | 4% |
| Sodium | 1 mg | 1.6 mg | 0% |
Source: USDA FoodData Central, "Mangos, raw" (FDC 169910). Values rounded.
Why is mango good for you?
- 60 mg vitamin C in 1 cup pieces, 67% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Smoothies and fruit salads
- A sweet dessert swap
What should you watch out for?
- Dried mango concentrates the sugar: 100 g has roughly five times the calories of fresh mango.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does mango compare?
Common questions about mango
How many calories are in mango?
100 g of mango has 60 kcal. A typical portion, 1 cup pieces (165 g), has about 99 kcal.
How much protein is in mango?
Mango has 0.8 g of protein per 100 g, or about 1.4 g in 1 cup pieces.
Is mango good for weight loss?
Mango is low in calories (60 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.