Mango nutrition facts

Mango (1 cup pieces, 165 g) has 99 calories, 1.4 g protein, 2.6 g fiber, 0.6 g fat. It is an excellent source of vitamin C (67% DV), copper (20% DV) and a good source of folate and vitamin B6.

Vitamin C 67% DV Copper 20% DV Folate 18% DV Vitamin B6 12% DV Vitamin E 9.9% DV

#2 of 50 fruits for vitamin C #12 of 15 foods for lycopene #2 of 46 fruits for vitamin E #1 of 42 fruits for beta-carotene #1 of 42 fruits for vitamin A #2 of 50 fruits for folate

Nutrition Facts

Serving size1 cup pieces (165 g)

Calories99

Total Fat 0.6g0.8%

Saturated Fat 0.2g0.8%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 24.7g9%

Dietary Fiber 2.6g9.4%

Total Sugars 22.5g

Protein 1.4g2.7%

Vitamin D 0µg0%

Calcium 18mg1.4%

Iron 0.3mg1.5%

Potassium 277mg5.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 5%
■ Fat 5%
■ Carbohydrate 90%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-2.8

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 8 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in mango

Nutrient	Per 1 cup pieces	% Daily Value
Macronutrients
Calories	99 kcal	5%
Protein	1.4 g	2.7%
Total fat	0.6 g	0.8%
Carbohydrate	24.7 g	9%
Fiber	2.6 g	9.4%
Sugars	22.5 g	no DV
Fats
Saturated fat	0.2 g	0.8%
Trans fat	0 g	no DV
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	0.03 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	60.1 mg	67%
Thiamin (B1)	0.05 mg	3.9%
Riboflavin (B2)	0.06 mg	4.8%
Niacin (B3)	1.1 mg	6.9%
Pantothenic acid (B5)	0.33 mg	6.5%
Vitamin B6	0.2 mg	12%
Folate (DFE)	71 µg	18%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	89 µg	9.9%
Vitamin E	1.49 mg	9.9%
Vitamin D	0 µg	0%
Vitamin K	6.9 µg	5.8%
Choline	13 mg	2.3%
Minerals
Sodium	2 mg	0.1%
Calcium	18 mg	1.4%
Iron	0.3 mg	1.5%
Magnesium	16 mg	3.9%
Phosphorus	23 mg	1.8%
Potassium	277 mg	5.9%
Zinc	0.1 mg	1.4%
Copper	0.18 mg	20%
Manganese	0.1 mg	4.5%
Selenium	1 µg	1.8%
Carotenoids
Beta-carotene	1,056 µg	no DV
Lycopene	5 µg	no DV
Lutein + zeaxanthin	38 µg	no DV
Other
Caffeine	0 mg	no DV
Water	138 g	no DV
Amino acids
Tryptophan	0.021 g	no DV
Threonine	0.051 g	no DV
Isoleucine	0.048 g	no DV
Leucine	0.083 g	no DV
Lysine	0.109 g	no DV
Methionine	0.013 g	no DV
Phenylalanine	0.045 g	no DV
Valine	0.069 g	no DV
Histidine	0.031 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	60 kcal	3%
Protein	0.8 g	1.6%
Total fat	0.4 g	0.5%
Carbohydrate	15 g	5.4%
Fiber	1.6 g	5.7%
Sugars	13.7 g	no DV
Fats
Saturated fat	0.1 g	0.5%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	36.4 mg	40%
Thiamin (B1)	0.03 mg	2.3%
Riboflavin (B2)	0.04 mg	2.9%
Niacin (B3)	0.7 mg	4.2%
Pantothenic acid (B5)	0.2 mg	3.9%
Vitamin B6	0.12 mg	7%
Folate (DFE)	43 µg	11%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	54 µg	6%
Vitamin E	0.9 mg	6%
Vitamin D	0 µg	0%
Vitamin K	4.2 µg	3.5%
Choline	8 mg	1.4%
Minerals
Sodium	1 mg	0%
Calcium	11 mg	0.8%
Iron	0.2 mg	0.9%
Magnesium	10 mg	2.4%
Phosphorus	14 mg	1.1%
Potassium	168 mg	3.6%
Zinc	0.1 mg	0.8%
Copper	0.11 mg	12%
Manganese	0.06 mg	2.7%
Selenium	0.6 µg	1.1%
Carotenoids
Beta-carotene	640 µg	no DV
Lycopene	3 µg	no DV
Lutein + zeaxanthin	23 µg	no DV
Other
Caffeine	0 mg	no DV
Water	83 g	no DV
Amino acids
Tryptophan	0.013 g	no DV
Threonine	0.031 g	no DV
Isoleucine	0.029 g	no DV
Leucine	0.05 g	no DV
Lysine	0.066 g	no DV
Methionine	0.008 g	no DV
Phenylalanine	0.027 g	no DV
Valine	0.042 g	no DV
Histidine	0.019 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	17 kcal	0.9%
Protein	0.2 g	0.5%
Total fat	0.1 g	0.1%
Carbohydrate	4.2 g	1.5%
Fiber	0.5 g	1.6%
Sugars	3.9 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	10.3 mg	11%
Thiamin (B1)	0.01 mg	0.7%
Riboflavin (B2)	0.01 mg	0.8%
Niacin (B3)	0.2 mg	1.2%
Pantothenic acid (B5)	0.06 mg	1.1%
Vitamin B6	0.03 mg	2%
Folate (DFE)	12 µg	3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	15 µg	1.7%
Vitamin E	0.26 mg	1.7%
Vitamin D	0 µg	0%
Vitamin K	1.2 µg	1%
Choline	2 mg	0.4%
Minerals
Sodium	0 mg	0%
Calcium	3 mg	0.2%
Iron	0 mg	0.3%
Magnesium	3 mg	0.7%
Phosphorus	4 mg	0.3%
Potassium	48 mg	1%
Zinc	0 mg	0.2%
Copper	0.03 mg	3.5%
Manganese	0.02 mg	0.8%
Selenium	0.2 µg	0.3%
Carotenoids
Beta-carotene	181 µg	no DV
Lycopene	1 µg	no DV
Lutein + zeaxanthin	7 µg	no DV
Other
Caffeine	0 mg	no DV
Water	24 g	no DV
Amino acids
Tryptophan	0.004 g	no DV
Threonine	0.009 g	no DV
Isoleucine	0.008 g	no DV
Leucine	0.014 g	no DV
Lysine	0.019 g	no DV
Methionine	0.002 g	no DV
Phenylalanine	0.008 g	no DV
Valine	0.012 g	no DV
Histidine	0.005 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169910 ("Mangos, raw").

Compare mango with…

Mango vs Pineapple

Frequently asked questions

How many calories are in mango?

Mango has 99 calories per 1 cup pieces (165 g), or 60 calories per 100 g, according to USDA FoodData Central.

How much protein is in mango?

1.4 g of protein per 1 cup pieces, which is 2.7% of the 50 g Daily Value.

What is mango rich in?

Per serving, mango is richest in Vitamin C at 67% of the Daily Value, Copper (20%), Folate (DFE) (18%), Vitamin B6 (12%).

Is mango healthy?

By nutrient density, mango scores 66 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

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Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.