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Mango

Mango

EverydayFresh

Mango is a tropical stone fruit native to South Asia, recognized for its sweet, floral flavor and vibrant orange-yellow flesh with a smooth yet fibrous texture. This nutrient-dense fruit provides exceptional levels of vitamins A and C, along with digestive enzymes like amylase that aid in starch breakdown. Typically eaten fresh by slicing around its large flat pit, mango features prominently in both sweet and savory dishes worldwide, from smoothies to salsas, while remaining a natural source of unprocessed sugars.

Macro Impact

A 1 cup serving contains 99 calories, 1g protein, 25g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 99 calories?
Walking3.5 mph, moderate pace
23 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1 cup (165 g)
Amount per serving
Calories99
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate25g
9%
Dietary Fiber3g
9%
Total Sugars23g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium18mg
1%
Iron0.3mg
1%
Potassium277mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
25 / 275 g
9%
Fiber
3 / 28 g
9%
Sugars
23 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
2%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
1 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
71 / 400 mcg
18%
Vitamin A
89 / 800 mcg
11%
Vitamin C
60 / 83 mg
73%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
10%
Vitamin K
7 / 105 mcg
7%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
20%
Iron
0 / 13 mg
2%
Magnesium
17 / 370 mg
4%
Manganese
0 / 2 mg
5%
Phosphorous
23 / 700 mg
3%
Potassium
277 / 3k mg
9%
Selenium
1 / 55 mcg
2%
Sodium
2 / 2.3k mg
0%
Zinc
0 / 10 mg
2%
Chromium
2 / 30 mcg
6%
Molybdenum
0 / 45 mcg
0%
Iodine
11 / 150 mcg
7%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
138 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Mangos, raw. USDA Standard Reference, Legacy. Food ID 169910.
  2. 2.Mango, raw. Canadian Nutrient File. Food ID 1603.
  3. 3.Mango, raw. Frida. Public Food Key 1859.
  4. 4.Mango, peeled, raw. Australian Nutrient Database. Public Food Key F005299.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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