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