Mangos, raw
Mangos, raw is a fruit at 60.0 calories per 100g. It is an excellent source of Vitamin A (RAE), providing 1082.0 µg (120% of the Daily Value) per 100g serving. This fruit is virtually fat-free. Fruits are naturally rich in vitamins, dietary fiber, and antioxidants. They are an important part of a balanced diet and contribute to daily micronutrient needs. Our database tracks 88 nutrients for this food, plus glycemic index, insulin index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 88 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 83.5 | g | — | 2% |
| Calories SR | 60.0 | kcal | — | — |
| Energy (kJ) SR | 250 | kj | — | — |
| Protein SR | 0.82 | g | — | 2% |
| Total Fat SR | 0.38 | g | — | — |
| Carbohydrate SR | 15.0 | g | — | 12% |
| Fiber SR | 1.6 | g | — | 4% |
| Total Sugars SR | 13.7 | g | — | — |
| Ash SR | 0.36 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 11.0 | mg | — | 1% |
| Iron SR | 0.16 | mg | — | 2% |
| Magnesium SR | 10.0 | mg | — | 2% |
| Phosphorus SR | 14.0 | mg | — | 2% |
| Potassium SR | 168 | mg | — | 5% |
| Sodium SR | 1.0 | mg | — | 0% |
| Zinc SR | 0.09 | mg | — | 1% |
| Copper SR | 0.11 | mg | — | 12% |
| Manganese SR | 0.06 | mg | — | 3% |
| Selenium SR | 0.60 | µg | — | 1% |
Vitamins 31
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 1,082 | µg | — | 120% |
| Vitamin A (IU) SR | 54.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 640 | µg | — | — |
| Alpha-Carotene SR | 9.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 10.0 | µg | — | — |
| Lycopene SR | 3.0 | µg | — | — |
| Lutein + Zeaxanthin SR | 23.0 | µg | — | — |
| Vitamin C SR | 36.4 | mg | — | 40% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.90 | mg | — | 6% |
| Beta-Tocopherol SR | 0.01 | mg | — | — |
| Gamma-Tocopherol SR | 0.01 | mg | — | — |
| Delta-Tocopherol SR | 0 | mg | — | — |
| Alpha-Tocotrienol SR | 0.03 | mg | — | — |
| Beta-Tocotrienol SR | 0.01 | mg | — | — |
| Gamma-Tocotrienol SR | 0 | mg | — | — |
| Delta-Tocotrienol SR | 0 | mg | — | — |
| Vitamin K1 SR | 4.2 | µg | — | 4% |
| Thiamin (B1) SR | 0.03 | mg | — | 2% |
| Riboflavin (B2) SR | 0.04 | mg | — | 3% |
| Niacin (B3) SR | 0.67 | mg | — | 4% |
| Pantothenic Acid (B5) SR | 0.20 | mg | — | 4% |
| Vitamin B6 SR | 0.12 | mg | — | 9% |
| Folate SR | 43.0 | µg | — | 11% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 43.0 | µg | — | — |
| Folate (DFE) SR | 43.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 7.6 | mg | — | 1% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.09 | g | — | — |
| Monounsaturated Fat SR | 0.14 | g | — | — |
| Polyunsaturated Fat SR | 0.07 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0.001 | g | — | — |
| Myristic Acid (14:0) SR | 0.01 | g | — | — |
| Palmitic Acid (16:0) SR | 0.07 | g | — | — |
| Stearic Acid (18:0) SR | 0.004 | g | — | — |
| Linoleic Acid (18:2) SR | 0.02 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.05 | g | — | — |
Amino Acids 17
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.01 | g | — | — |
| Threonine SR | 0.03 | g | — | — |
| Isoleucine SR | 0.03 | g | — | — |
| Leucine SR | 0.05 | g | — | — |
| Lysine SR | 0.07 | g | — | — |
| Methionine SR | 0.008 | g | — | — |
| Phenylalanine SR | 0.03 | g | — | — |
| Tyrosine SR | 0.02 | g | — | — |
| Valine SR | 0.04 | g | — | — |
| Arginine SR | 0.03 | g | — | — |
| Histidine SR | 0.02 | g | — | — |
| Alanine SR | 0.08 | g | — | — |
| Aspartic Acid SR | 0.07 | g | — | — |
| Glutamic Acid SR | 0.10 | g | — | — |
| Glycine SR | 0.03 | g | — | — |
| Proline SR | 0.03 | g | — | — |
| Serine SR | 0.04 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin C regenerates oxidised vitamin E (tocopheroxyl radical) back to its active form, extending its antioxidant function in cell membranes.
Niki, Free Radic Biol Med, 2014
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Met + Cys. Pair with grains, nuts, and seeds for a complete amino acid profile.
All Amino Acids (17)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.01 | 15.9 |
| Threonine | 0.03 | 37.8 |
| Isoleucine | 0.03 | 35.4 |
| Leucine | 0.05 | 61.0 |
| Lysine | 0.07 | 80.5 |
| Methionine | 0.008 | 9.8 |
| Phenylalanine | 0.03 | 32.9 |
| Tyrosine | 0.02 | 19.5 |
| Valine | 0.04 | 51.2 |
| Arginine | 0.03 | 37.8 |
| Histidine | 0.02 | 23.2 |
| Alanine | 0.08 | 100.0 |
| Aspartic Acid | 0.07 | 82.9 |
| Glutamic Acid | 0.10 | 117.1 |
| Glycine | 0.03 | 41.5 |
| Proline | 0.03 | 35.4 |
| Serine | 0.04 | 42.7 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Fresh Fruits” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Mango, raw” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in fruits. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Mango, raw” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Fruit” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Fruits
Top 10 countries by per capita supply of the “Fruits” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+38%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Fruits and Fruit Juices
Frequently Asked Questions
How many calories are in Mangos, raw?
Mangos, raw contains 60.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 0.82g of protein (5% of calories), 0.38g of fat (6%), and 15.0g of carbohydrates (100%). Carbohydrates are the primary energy source.
What is Mangos, raw most nutritious for?
The standout nutrient in Mangos, raw is Vitamin A (RAE), providing 1,082 µg per 100g (120% of the Daily Value). It is also a notable source of Vitamin C (40% DV). Our database tracks 88 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Mangos, raw high in protein?
At 0.82g per 100 grams, Mangos, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Mangos, raw?
Mangos, raw contains 1.6g of fiber per 100 grams, which is a small amount. To increase fiber intake, consider pairing with high-fiber foods such as legumes, whole grains, or vegetables.
What is the glycemic index of Mangos, raw?
Mangos, raw has a glycemic index of 51, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
Does Mangos, raw contain polyphenols?
Yes, Mangos, raw contains approximately 138 mg of polyphenols per 100g, primarily from the high class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.
What is the insulin index of Mangos, raw?
Mangos, raw has a very high insulin response (II: 112) (clinically measured) on the insulin index scale (white bread = 100). This is among the highest insulin responses measured. The insulin index can exceed 100 (white bread baseline) for some foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.