Raw · fruits
Guava
228 mg/ 100g
68 kcal
Why this result?
Guava provides approximately 527% more vitamin c per 100 g (228 mg vs 36.4 mg in Mango).
raw · edible portion69% yield
Mango
Alphonso / Himsagar / Chaunsa / Kent
Mangifera indica
A prized tropical stone fruit rich in mangiferin polyphenols, vitamin C, provitamin A carotenoids, and natural sweetness.
ENERGY60kcal / 100g
PROTEIN0.82grams
FIBER1.6grams
CARBS15.0grams
FAT0.38grams
SERVING SIZE BASIS100 g edible portion
Looking for healthy substitutes?Discover ranked food alternatives to Mango based on protein, fiber, or calories.
Explore Swaps →STANDOUT MICRONUTRIENTS
All Nutrients →Notable Nutrients in Mango
Key vitamins and minerals meeting high percentages of daily recommended intake
Smart Alternatives
Find alternatives to Mango
Discover ranked food alternatives to Mango based on protein, fiber, or vitamins.
Raw · fruits
Amla (Indian Gooseberry)
478 mg/ 100g
44 kcal
Why this result?
Amla (Indian Gooseberry) provides approximately 1213% more vitamin c per 100 g (478 mg vs 36.4 mg in Mango).
Raw · fruits
Kiwi (Kiwifruit)
92.7 mg/ 100g
61 kcal
Why this result?
Kiwi (Kiwifruit) provides approximately 155% more vitamin c per 100 g (92.7 mg vs 36.4 mg in Mango).
Raw · vegetables
Red Bell Pepper
128 mg/ 100g
31 kcal
Why this result?
Red Bell Pepper provides approximately 251% more vitamin c per 100 g (128 mg vs 36.4 mg in Mango).
NUTRITION COMPARISONS
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Laboratory assayed values from published composition records
/ 100g
Nutrition Facts
/ 100gNutrition Breakdown
Per 100g Edible Portion
Macronutrients
| Macronutrients | Amount | % Daily Value* |
|---|---|---|
| Calories (Energy) | 60kcal | |
| Protein | 0.82g | |
| Carbohydrates | 15.0g | |
| Dietary Fiber | 1.6g | |
| Total Fat | 0.38g | |
| Saturated Fat | 0.09g | |
| Total Sugars | 13.7g | |
| Sodium | 1.0mg |
Vitamins
| Vitamins | Amount | % Daily Value* |
|---|---|---|
Vitamin CAscorbic Acid | 36.4mg | |
Vitamin A (RAE)Retinol & Carotenoids | 54µg | |
Vitamin DCholecalciferol / Ergocalciferol | - | - |
Vitamin EAlpha-tocopherol | 0.90mg | |
Vitamin KPhylloquinone & Menaquinones | 4.2µg | |
Folate (DFE)Vitamin B9 | 43µg | |
| 0.03mg | ||
| 0.04mg | ||
| 0.67mg | ||
| 0.20mg | ||
Vitamin B6Pyridoxal 5-phosphate | 0.12mg | |
Vitamin B12Cobalamin | 0µg |
Frequently Asked Questions about Mango
Expert-verified answers to common nutritional and dietary questions
How many calories and carbs are in Mango?
A 100-gram serving of Mango contains 60 calories, 15.0g of total carbohydrates, and 1.6g of dietary fiber (yielding approx. 13.4g net carbs). By portion: 100 g contains approximately 60 calories; 1 whole fruit (336 g) contains approximately 202 calories; 1 cup pieces (165 g) contains approximately 99 calories.
What are the standout vitamins and health benefits of Mango?
Mango is particularly high in Vitamin C (40% Daily Value), Total Sugars (27% Daily Value), Folate (DFE) (11% Daily Value), Vitamin B6 (7% Daily Value). A prized tropical stone fruit rich in mangiferin polyphenols, vitamin C, provitamin A carotenoids, and natural sweetness.
What are good healthy substitutes for Mango?
Popular and nutritionally verified alternatives to Mango include Guava, Orange, Amla (Indian Gooseberry). You can explore customized swaps ranked by protein, fiber, or vitamins using our smart replacement tool.
Is Mango suitable for low-carb, keto, or vegan diets?
Mango is naturally vegan, vegetarian, gluten free, dairy free. With 60 calories and 1.6g of fiber per 100g, it fits well into healthy balanced, plant-based, and calorie-conscious meal plans.
Verified Data Source
USDA FoodData Central
DatasetSR Legacy / Foundation Foods
Record Identifier#Standard Reference
Preparation Stateraw
Standard Basis100g edible portion
Values reflect assayed composite laboratory samples from published public food tables. Naturally occurring nutrients vary by harvest variety and culinary preparation.
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