✦ Good source of vitamin C
✦ Rich in beta-carotene (vitamin A)
✦ Provides fibre
✦ Source of folate
Mango is a sweet tropical fruit with bright orange flesh, rich in vitamin C and carotenoids that the body converts to vitamin A. Different varieties vary slightly in fibre, sugar and carotenoid content.
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Preparation note
Weighed with skin and stone figures account for inedible portions; eat the flesh ripe and raw to retain vitamin C.
Sources:
CoFID 2021
Where Mangoes, ripe, flesh only, raw, weighed with skin and stone Stands Out
Macronutrients per 100g
128
kJ
Energy
0.40
g
Protein
6.70
g
Carbs
1.60
g
Fibre
0.40
g
Fat
6.50
g
Sugars
0.09
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 95.0 mg | 5% | |
| Vitamin A (RAE) | 35.8 µg | 5% | |
| Chloride | 17.0 mg | 2% | |
| Vitamin C | 16.0 mg | 20% | |
| Folate | 15.0 µg | 8% | |
| Calcium | 9.00 mg | 1% | |
| Phosphorus | 8.00 mg | 1% | |
| Magnesium | 5.00 mg | 1% | |
| Niacin (B3) | 0.600 mg | 4% | |
| Vitamin E (alpha-TE) | 0.590 mg | 5% | |
| Vitamin K | 0.330 µg | 0% | |
| Pantothenic Acid (B5) | 0.120 mg | 2% | |
| Iron | 0.080 mg | 1% | |
| Manganese | 0.070 mg | 4% | |
| Copper | 0.040 mg | 4% | |
| Vitamin B6 | 0.040 mg | 3% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Monounsaturated fat | 0.140 g | — | |
| Polyunsaturated fat (PUFA) | 0.070 g | — | |
| Sucrose | 3.80 g | — | |
| Fructose | 2.10 g | — | |
| Glucose (dextrose) | 0.600 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 430 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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