Mango Nutrition Facts: Complete Data by Variety (Per 100g)

One hundred grams of mango provides approximately 60-65 calories, 15-17g of carbohydrates, 36-38mg of vitamin C (40-42% daily value), 54-58 mcg of vitamin A (6% DV), and 1.6g of dietary fibre. Mangoes are An extremely nutrient-dense tropical fruits, delivering more vitamin C per calorie than oranges and more vitamin A than most other fruits (source: USDA FoodData Central, FDC ID 169910).

*Last Updated: March 2026*

Complete Nutrition Table: Pakistani Mango Varieties (Per 100g)

Vitamins in Mango (Detailed Breakdown Per 100g)

Source: USDA FoodData Central (FDC ID: 169910)

Minerals in Mango (Per 100g)

How Mango Compares to Other Fruits

Mangoes provide 5 times more vitamin A than oranges and 8 times more than apples. The combination of vitamin A, C, and E makes mango one of the best antioxidant-rich fruits available.

Antioxidants and Phytochemicals

Beyond standard vitamins and minerals, mangoes contain powerful bioactive compounds:

• Beta-carotene: The precursor to vitamin A that gives mango its golden colour — 640 mcg per 100g
• Mangiferin: A unique polyphenol found almost exclusively in mangoes, studied for its anti-inflammatory and anti-diabetic properties
• Quercetin: A flavonoid with anti-inflammatory effects
• Gallic acid: An antioxidant that supports digestive health
• Zeaxanthin: Protects eyes from blue light damage — 23 mcg per 100g

Glycaemic Index and Diabetic Considerations

Mango has a glycaemic index (GI) of 51-56, placing it in the low-to-medium GI category. The glycaemic load (GL) per 120g serving is approximately 8, which is considered low. For more details, read our guide on mango and diabetes.

How Many Mangoes Meet Your Daily Vitamin Needs?

• Vitamin C: Just one medium mango (200g) provides 80% of your daily vitamin C
• Vitamin A: One mango provides 12% of daily vitamin A needs
• Folate: One mango provides 22% of daily folate — important for pregnant women
• Copper: One mango provides 24% of daily copper needs

Ripe vs Unripe (Green) Mango: How Nutrition Changes

All the figures above are for ripe mango. The unripe green mango used across South Asia for chutneys, aam panna, and pickles (kairi) has a genuinely different nutritional profile, so it is worth understanding how ripening shifts the numbers:

• Vitamin C is highest when green: Unripe mango is one of the richest everyday fruit sources of vitamin C. As the fruit ripens and sweetens, a large part of that vitamin C is lost, so a green mango typically delivers more vitamin C than a ripe one.
• Sugar rises, starch falls with ripening: A green mango is low in sugar and higher in starch and organic acids, which give it that sharp, tangy taste. During ripening the starch converts to natural sugars - this is why ripe mango is sweet and higher in calories.
• Vitamin A climbs sharply as it ripens: Beta-carotene, the orange-gold pigment the body converts into vitamin A, is minimal in green mango and increases dramatically as the flesh turns golden. Ripe mango is therefore the far better source of vitamin A.
• Water content increases: Green mango is denser and firmer with less water; ripe mango is juicier and softer.

In short, green mango leans toward vitamin C and tang with less sugar, while ripe mango leans toward vitamin A and natural sweetness. Both have a place - the tangy kairi in summer coolers and pickles, the ripe fruit for fresh eating.

Frequently Asked Questions

Does green (unripe) mango have more vitamin C than ripe mango?

Yes. Unripe green mango is one of the best fruit sources of vitamin C, and a significant portion of that vitamin C is lost as the fruit ripens and sweetens. Ripe mango, however, is far richer in vitamin A (beta-carotene), which builds up as the flesh turns golden. The two ripeness stages complement each other nutritionally.

Is mango juice as nutritious as whole mango?

Whole fresh mango is the better choice. Juicing or blending breaks down the fruit's fibre, which means the natural sugars are absorbed faster, and packaged mango juice often loses vitamin C during processing and may contain added sugar. Eat the whole fruit to get the fibre, slower sugar release, and full antioxidant benefit.

Are mangoes high in sugar?

Mangoes contain 13.7g of natural sugar per 100g, which is moderate among fruits. Grapes (16.3g), cherries (12.8g), and bananas (12.2g) have comparable sugar levels. The fibre, vitamins, and antioxidants in mango far outweigh sugar concerns for most people.

Which mango variety is lowest in calories?

Langra has the lowest calorie content at approximately 60 kcal per 100g, with slightly higher fibre (1.6g) that slows sugar absorption. It is the best variety for calorie-conscious mango lovers.

Do mangoes have protein?

Mangoes contain a small amount of protein (0.8g per 100g). They are not a significant protein source, but pairing mango with yoghurt (for lassi) or nuts adds protein for a balanced snack.

Are dried mangoes as nutritious as fresh?

Dried mangoes are calorie-dense (about 314 kcal per 100g) because water has been removed. Vitamin C is significantly reduced during drying, but fibre and minerals are concentrated. Watch for added sugar in commercial dried mango — always check labels.

Is mango peel nutritious?

Mango peel contains higher concentrations of certain antioxidants (mangiferin, quercetin) than the flesh. However, it also contains urushiol and may have pesticide residues, so eating the peel is generally not recommended. In our Multan orchards, we focus on the flesh — where the flavour is.

How does cooking affect mango nutrition?

Heat destroys some vitamin C (up to 30% loss) but does not significantly affect vitamin A, fibre, or minerals. For maximum nutrition, eat mangoes fresh and uncooked.