Mango Nutrition

MANGO NUTRITION

In addition to sumptuous tropical flavor, mangos deliver nutritional value and make healthy eating a delightful sensory experience. The Dietary Guidelines for Americans recommend that healthy adults consume 5 to 13 servings of fruits and vegetables every day (based on a daily consumption of 1,200 to 3,200 total calories). That’s where mangos come in! The versatile mango is available year round and adds delicious flavor to a balanced diet.

NUTRIENTS IN MANGOS — THE SUPERFRUIT YOU LOVE
  • A mango serving size is equivalent to 3/4 cup of sliced mangos and is just 70 calories, so it’s a satisfyingly sweet treat.
  • There are 202 calories in 1 whole mango (without refuse and 336g).
  • Each serving of mango is fat free, sodium free and cholesterol free.
  • Mangos contain over 20 different vitamins and minerals, helping to make them a superfood.
  • 3/4 cup of mango provides 50% of your daily vitamin C, 8% of your daily Vitamin A and 8% of your daily vitamin B6. These nutrients in mango may help support your body’s immune system. Learn more.
  • One serving (3/4 cup) of mango contains 7% of your daily fiber. It’s a delicious and fun way to get some fiber in your diet.
  • 3/4 cup of mango is also a good source of folate, making up 15% of your daily requirement and also of copper, making up 15% of your daily needs.
  • There are 19g of carbohydrates in a 3/4 cup  serving of mango, making up 7% of your daily value. Give your body a delicious and super fun super fruit!
MANGO NUTRITION FACTS
Nutrition Facts
3/4 cup pieces
Serving Size (124g)

Amount per serving
Calories

70


% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0g 0%
Total Carobohydrate 19g 7%
Dietary Fiber 2g 7%
Total Sugars 17g
Includes 0g Added Sugars 0%
Protein 1g 2%

Vitamin D 0mcg 0%
Calcium 14mg 2%
Iron 0.2mg 2%
Potassium 208mg 4%
Vitamin A 67mcg RAE 8%
Vitamin C 45mg 50%
Vitamin E 1.11mg 8%
Vitamin K 5.2mcg 4%
Thiamin 0.035mg 2%
Riboflavin 0.047mg 4%
Niacin 0.828mg 6%
Vitamin B6 0.147mg 8%
Folate 53mcg 15%
Vitamin B12 0mcg 0%
Phosphorus 17mg 2%
Magnesium 12mg 2%
Zinc 0.11mg 2%
Copper 0.137 mg 15%
Manganese 0.078 mg 4%
Selenium 0.7 mcg 2%
Pantothenic Acid 0.244 mg 4%
Choline 9.4 mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrituion advice.
Mango Nutrition Facts Panel
Nutrient Content Claims:
  • Excellent source of vitamin C
  • Good source of folate
  • Good source of copper

U.S. Department of Agriculture, Agricultural Research Service. 2016. USDA National Nutrient Database for Standard Reference, Release 28. USDA #09176 Mangos, raw.

MANGO NUTRITION FACTS
Nutrition Facts
3/4 cup pieces
Serving Size (124g)

Amount per serving
Calories

70


% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0g 0%
Total Carobohydrate 19g 7%
Dietary Fiber 2g 7%
Total Sugars 17g
Includes 0g Added Sugars 0%
Protein 1g 2%

Vitamin D 0mcg 0%
Calcium 14mg 2%
Iron 0.2mg 2%
Potassium 208mg 4%
Vitamin A 67mcg RAE 8%
Vitamin C 45mg 50%
Vitamin E 1.11mg 8%
Vitamin K 5.2mcg 4%
Thiamin 0.035mg 0%
Riboflavin 0.047mg 4%
Niacin 0.828mg 6%
Vitamin B6 0.147mg 8%
Folate 53mcg 15%
Vitamin B12 0mcg 0%
Phosphorus 17mg 2%
Magnesium 12mg 2%
Zinc 0.11mg 2%
Copper 0.137 mg 15%
Manganese 0.078 mg 0%
Selenium 0.7 mcg 2%
Pantothenic Acid 0.244 mg 4%
Choline 9.4 mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrituion advice.
Mango Nutrition Facts Panel
Nutrient Content Claims:
  • Excellent source of vitamin C
  • Good source of folate
  • Good source of copper

U.S. Department of Agriculture, Agricultural Research Service. 2016. USDA National Nutrient Database for Standard Reference, Release 28. USDA #09176 Mangos, raw.

MANGO NUTRITION FACTS
Mango Nutrition Facts Panel
Nutrition Facts
3/4 cup pieces
Serving Size (124g)

Amount per serving
Calories

70


% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0g 0%
Total Carobohydrate 19g 7%
Dietary Fiber 2g 7%
Total Sugars 17g
Includes 0g Added Sugars 0%
Protein 1g 2%

Vitamin D 0mcg 0%
Calcium 14mg 2%
Iron 0.2mg 2%
Potassium 208mg 4%
Vitamin A 67mcg RAE 8%
Vitamin C 45mg 50%
Vitamin E 1.11mg 8%
Vitamin K 5.2mcg 4%
Thiamin 0.035mg 2%
Riboflavin 0.047mg 4%
Niacin 0.828mg 6%
Vitamin B6 0.147mg 8%
Folate 53mcg 15%
Vitamin B12 0mcg 0%
Phosphorus 17mg 2%
Magnesium 12mg 2%
Zinc 0.11mg 2%
Copper 0.137 mg 15%
Manganese 0.078 mg 4%
Selenium 0.7 mcg 2%
Pantothenic Acid 0.244 mg 4%
Choline 9.4 mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrituion advice.
Nutrient Content Claims:
  • Excellent source of vitamin C
  • Good source of folate
  • Good source of copper

U.S. Department of Agriculture, Agricultural Research Service. 2016. USDA National Nutrient Database for Standard Reference, Release 28. USDA #09176 Mangos, raw.

Featured Recipes: