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Mango

Mangifera indica

Also known as Alphonso, Ataulfo, Tommy Atkins, Kent

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A tropical stone fruit in the cashew family, with hundreds of cultivars differing sharply in fibre, sweetness and aroma. Eaten ripe as fruit and unripe in salads and pickles.

Blood Sugar & Metabolic HealthGut & Digestive HealthSkin Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Evidence is limited on how mango affects glucose control. Some small trials report no worsening of glycaemic markers despite the sugar content, but they are short and underpowered for firm conclusions.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Bowel regularity

Gut & Digestive Health
Limited evidence

A small number of trials report improved stool frequency and consistency with daily mango in people with mild constipation. The studies are few and small, so this sits well short of established.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Skin photoprotection

Skin Health
Insufficient evidence

Mango is often marketed for skin appearance and sun resistance. Human research on eating mango and any skin endpoint is scarce, and what exists is small and not independently repeated.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Mango

Ask about Mango

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories60 kcal3%
Protein0.82 g2%
Total fat0.38 g0%
Carbohydrate15 g5%
Fibre1.6 g6%
Total sugars13.7 g—
Water83.5 g—
Fats
Saturated fat0.092 g0%
Monounsaturated fat0.14 g—
Polyunsaturated fat0.071 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.019 g—
Vitamins
Vitamin A54 µg6%
Vitamin C36.4 mg40%
Vitamin D0 µg0%
Vitamin E0.9 mg6%
Vitamin K4.2 µg4%
Thiamin (B1)0.028 mg2%
Riboflavin (B2)0.038 mg3%
Niacin (B3)0.669 mg4%
Pantothenic acid (B5)0.197 mg4%
Vitamin B60.119 mg7%
Folate43 µg11%
Vitamin B120 µg0%
Choline7.6 mg1%
Minerals
Calcium11 mg1%
Iron0.16 mg1%
Magnesium10 mg2%
Phosphorus14 mg1%
Potassium168 mg4%
Sodium1 mg0%
Zinc0.09 mg1%
Copper0.111 mg12%
Manganese0.063 mg3%
Selenium0.6 µg1%
Other measured compounds
Beta-carotene640 µg—
Alpha-carotene9 µg—
Lycopene3 µg—
Lutein + zeaxanthin23 µg—
Caffeine0 mg—
Ash0.36 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Mangos, raw (USDA FoodData Central, FDC ID 169910).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • with fatIncreases carotenoid absorption

    Carotenoids are fat-soluble. Eating mango as part of a meal containing some fat increases how much of its beta-carotene is absorbed compared with eating it alone.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Urushiol in the skin and sap

    Mango belongs to the same family as poison ivy and cashew, and its skin and sap contain urushiol. People sensitised to poison ivy or oak can develop a delayed, itchy contact rash around the mouth or on the hands from peeling or eating unpeeled fruit.

  • Allergy

    Latex-fruit cross-reactivity

    Mango appears on the list of fruits that cross-react with natural rubber latex. Reactions are less common than with banana, avocado or kiwi, but they are documented.

  • Too much

    High FODMAP content

    Ripe mango carries more fructose than glucose, which puts it in the high-FODMAP category. People with irritable bowel syndrome frequently report symptoms from a full cheek or more.

  • Too much

    Sugar load per portion

    A whole large mango is a substantial carbohydrate serving. That matters mostly for people counting carbohydrate for diabetes management rather than for the general population.