Mango, per 100 g: 60 kcal, 0.8 g protein, 15 g carbohydrate, 1.6 g fibre, 0.4 g fat. Figures are the USDA reference values for “Mangos, raw”.
At 100 g it reaches the EU threshold to be called a source of vitamin c, folate. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Fat-freeUnder 0.5 g fat per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 60 kcal | |
| Protein | 0.82 g | |
| Fat | 0.38 g | |
| of which saturates | 0.092 g | |
| of which monounsaturates | 0.14 g | |
| of which polyunsaturates | 0.071 g | |
| Carbohydrate | 15 g | |
| of which sugars | 13.7 g | |
| Fibre | 1.6 g | |
| Water | 83.5 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 11 mg | 1.38% |
| Iron | 0.16 mg | 1.14% |
| Magnesium | 10 mg | 2.67% |
| Phosphorus | 14 mg | 2% |
| Potassium | 168 mg | 8.4% |
| Sodium | 1 mg | |
| Zinc | 0.09 mg | 0.9% |
| Copper | 0.111 mg | 11.1% |
| Manganese | 0.063 mg | 3.15% |
| Selenium | 0.6 µg | 1.09% |
| Vitamins | ||
| Vitamin A | 54 µg | 6.75% |
| Vitamin D | 0 µg | |
| Vitamin E | 0.9 mg | 7.5% |
| Vitamin K | 4.2 µg | 5.6% |
| Vitamin C | 36.4 mg | 45.5% |
| Thiamine (B1) | 0.028 mg | 2.55% |
| Riboflavin (B2) | 0.038 mg | 2.71% |
| Niacin (B3) | 0.669 mg | 4.18% |
| Pantothenic acid (B5) | 0.197 mg | 3.28% |
| Vitamin B6 | 0.119 mg | 8.5% |
| Folate | 43 µg | 21.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin C45.5% NRV per 100 g
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
Source of Folate21.5% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Mangos, raw (FDC ID 169910). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.