Mangoes are packed full of 20 different vitamins and minerals which can all help to lower blood sugar levels and boost cognitive health. One cup of fresh mango can also provide you with 60mg of vitamin C. Also, thanks to their high content of vitamin A and C, mangoes can help support skin health which includes repairing and regenerating skin cells too. As for fiber, mangoes are rich in this too.
A rich source of: vitamin C, vitamin A, potassium, vitamin B6.
Mangoes, ripe, flesh only, raw
| Serving Size grams | 120 |
| Teaspoons of table sugar equivalent | 3.2 |
| Glycemic Index | 51 |
| Glycemic Load | 8.7 |
| Potential GI Range | 51±5 |
| Energy (kcal) | 48 |
| Energy (kJ) | 205 |
| Water (g) | 86 |
| Starch (g) | 0.3 |
| Total sugars (g) | 10.4 |
| Glucose (g) | 1 |
| Galactose (g) | 0 |
| Fructose (g) | 3.4 |
| Sucrose (g) | 6 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.7 |
| Protein (g)/100kcal | 1.5 |
| Protein % of calories | 5.8 |
| Carbohydrate (g) | 10.7 |
| Carbohydrate (g)/100kcal | 22.3 |
| Carb % of calories | 89.2 |
| Fat (g) | 0.6 |
| Fat (g)/100kcal | 1.3 |
| Fat % of calories | 11.3 |
| Satd FA /100g fd (g) | 0.2 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 570 |
| Potassium (mg) | 207 |
| Calcium (mg) | 28 |
| Magnesium (mg) | 21 |
| Phosphorus (mg) | 54 |
| Iron (mg) | 1.7 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 690 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 4 |
| Iodine (µg) | 15 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.5 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | N |
| Niacin (mg) | 0.7 |
| Tryptophan/60 (mg) | 0.7 |
| Niacin equivalent (mg) | 1.4 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 3 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 2.4 |
| Vitamin C (mg) | 3 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 2.6 |
| AOAC fibre (g) | 1.1 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 3 |
| Carotene (µg) | 514 |
| Retinol Equivalent (µg) | 89 |