What are the Nutritional facts about Mango?
December 25, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Mango is a tasty tropical fruit rich in vitamin A, vitamin C, fiber, and antioxidants. Learn mango nutrition facts and health benefits.
Introduction
Mango is called the “King of Fruits” in India. It is loved for its sweet taste and rich flavour. Mango is not only tasty but also very nutritious. It provides vitamins, minerals, fibre, and antioxidants that support overall health when eaten in the right amount.
Let us understand the nutritional facts about mango in a simple way.
Nutritional Value of Mango (Raw – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Carbohydrates | 15 g |
| Natural Sugar | 14 g |
| Dietary Fibre | 1.6 g |
| Protein | 0.8 g |
| Total Fat | 0.4 g |
| Vitamin C | 36 mg |
| Vitamin A | 54 mcg |
| Vitamin B6 | 0.1 mg |
| Potassium | 168 mg |
| Folate | 43 mcg |
Key Nutrients in Mango:
1. Vitamin C
- Boosts immunity
- Helps in skin healing
- Improves iron absorption
2. Vitamin A
- Supports eye health
- Keeps skin healthy
- Helps in immune function
3. Dietary Fibre
- Improves digestion
- Prevents constipation
- Supports gut health
4. Antioxidants
- Protect cells from damage
- Reduce inflammation
- Support overall wellness
5. Natural Carbohydrates
- Provide quick energy
- Useful during summer
- Good for active people
Health Benefits of Eating Mango
- 🛡️ Boosts immunity
- 👁️ Improves eye health
- 🌿 Supports digestion
- ❤️ Supports heart health
- ✨ Improves skin glow
Is Mango Good for Weight Loss?
Mango can be included in a weight-loss diet if:
- Eaten in small portions
- Not eaten with added sugar or cream
- Consumed as fresh fruit, not juice
Due to natural sugar, portion control is important.
Who Should Be Careful with Mango?
- People with diabetes (limit portion)
- Those with mango allergy
- People with acidity issues should avoid excess intake
Healthy Ways to Eat Mango
- Fresh mango slices
- Added to fruit salads
- Mango with curd (aam raita)
- Avoid packaged mango juices
Conclusion
Mango is a nutrient-rich seasonal fruit full of vitamins, fibre, and antioxidants. When eaten in moderation, it supports immunity, digestion, skin, and eye health. Enjoy mango as part of a balanced and healthy diet.