MangoFruit

kcal / 100g

202

kcal / 1 fruit without refuse

4 things to watch for

High-ProteinKetoLow-CalorieLow-Sugar

Dairy-FreeEgg-FreeGluten-FreeLow-CarbLow-FatNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	60kcal	—
Protein	0.82g	2%
Total lipid (fat)	0.38g	0%
Fatty acids, total saturated	0.092g	0%
Cholesterol	0mg	0%
Carbohydrate, by difference	14.98g	5%
Fiber, total dietary	1.6g	6%
Total Sugars	13.66g	—
Sodium, Na	1mg	0%

Vitamins & Minerals

Calcium, Ca11mg (1% NRV)

Iron, Fe0.16mg (1% NRV)

Potassium, K168mg (8% NRV)

Magnesium, Mg10mg (3% NRV)

Phosphorus, P14mg (2% NRV)

Zinc, Zn0.09mg (1% NRV)

Copper, Cu0.111mg (11% NRV)

Manganese, Mn0.063mg (3% NRV)

Selenium, Se0.6µg (1% NRV)

Vitamin A, RAE54µg (7% NRV)

Vitamin C, total ascorbic acid

Vitamin C contributes to normal collagen formation for the normal function of blood vessels EU register →

Vitamin C contributes to normal collagen formation for the normal function of bones EU register →

Vitamin C contributes to normal collagen formation for the normal function of cartilage EU register →

Vitamin C contributes to normal collagen formation for the normal function of gums EU register →

Vitamin C contributes to normal collagen formation for the normal function of skin EU register →

Vitamin C contributes to normal collagen formation for the normal function of teeth EU register →

Vitamin C contributes to normal energy-yielding metabolism EU register →

Vitamin C contributes to normal functioning of the nervous system EU register →

Vitamin C contributes to normal psychological function EU register →

Vitamin C contributes to the normal function of the immune system EU register →

Vitamin C contributes to the reduction of tiredness and fatigue EU register →

Vitamin C contributes to the regeneration of the reduced form of vitamin E EU register →

Vitamin C increases iron absorption EU register →

36.4mg (45% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)0.9mg (8% NRV)

Vitamin K (phylloquinone)4.2µg (6% NRV)

Thiamin0.028mg (3% NRV)

Riboflavin0.038mg (3% NRV)

Niacin0.669mg (4% NRV)

Vitamin B-60.119mg (9% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

43µg (22% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Mango is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Mango is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Mango is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Mango is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Mango is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Mango is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Mango is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Mango is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Mango is not keto-friendly (13.38 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Mango is low-carb (13.38 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarNo
No — Mango is not low in sugar (13.66 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Mango is not high in protein (0.82 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Mango is low-fat (0.38 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Mango is not low-calorie (60 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

A small serving of fresh mango, about 40g, is considered low-to-moderate FODMAP, per trackers summarizing Monash University's testing. ^[5]
Fresh mango becomes high-FODMAP at servings of about 120g or more — roughly half a medium fruit. ^[6]
Raw mango has about 15g total carbohydrate per 100g, per USDA data. ^[7]
That works out to roughly 13.4g net carbs per 100g, making a whole medium mango hard to fit into a strict keto carb budget. ^[8]

Health Benefits

Mango has a glycemic index of about 51, placing it in the low-to-moderate range on the standard 0-100 GI scale. ^[1]
A 24-week trial found daily mango intake reduced body fat percentage compared with an isocaloric snack, though the result was only borderline significant (p=0.05). ^[2]
A crossover trial gave 27 people 100 kcal/day of fresh mango and studied effects on gut health.

Results from small trials like this one are preliminary rather than conclusive. ^[3]

Storage & Buying Tips

Mature-green mangoes store best at about 13°C, while partially-ripe to ripe mangoes do better at around 10°C, both at 90-95% relative humidity.

Under these conditions, postharvest life runs about 2-4 weeks. ^[4]

Frequently Asked Questions

Can you eat mango skin safely?

For most people, yes — mango skin isn't toxic, and it's actually a concentrated source of fiber, vitamin C, vitamin E, and antioxidant plant compounds.

It does have a bitter, tough, waxy texture and may carry pesticide residue if not washed well.

Mango skin also contains urushiol-related compounds — the same family as poison ivy's — that can trigger an itchy rash in people sensitized to poison ivy or poison oak. ^[9]

Is it safe to eat mango during pregnancy?

Yes.

General FDA food-safety guidance calls fresh fruit, including mango, safe during pregnancy when properly washed under running water.

Any juice or smoothie should be made from pasteurized juice rather than fresh-squeezed juice sold by the glass — mango is also a source of folate, a nutrient emphasized during pregnancy. ^[10]

How many mangoes can I eat per day?

There's no single official daily limit for healthy adults.

Consumer nutrition guidance commonly suggests moderation — roughly up to about 2 cups (330g) of fresh sliced mango a day — given mango's natural sugar density compared with many other fruits.

Smaller portions are recommended for anyone specifically watching their blood sugar. ^[11]

Why does mango sometimes make the tongue or mouth feel prickly, itchy, or slightly numb?

This pattern — itching or tingling of the lips, tongue, or throat starting within minutes and fading within about an hour — matches oral allergy syndrome, also called pollen-food syndrome.

It's a mild, immediate reaction most common in people who also have pollen allergies, and it's distinct from the delayed skin-contact rash caused by mango peel or sap. ^[12]

Is raw (unripe/green) mango harder to digest than ripe mango?

Consumer health sources describe raw mango as more acidic and starchier than ripe mango, which some people find causes stomach upset or acidity in large quantities.

As mango ripens, its starch converts to sugars and its own digestive enzyme activity increases, which these sources say makes ripe mango generally easier to digest.

That said, this comparison comes from consumer health sites rather than controlled clinical studies, so read it as a general pattern, not settled science. ^[13]

Found in these products

2 products in our database contain Mango.

Geeta's Mango Chutney Imp

Geeta’s Foods Ltd

VeganGluten-FreeKeto

Mini Fruit Bars

That's It