is an oval shaped fruit with thin green, yellow, or red, skin and a thick yellow/orange flesh that surrounds a large central pit.Health info: Mangoes are related to both poison ivy and poison sumac. The oils from the skin and particularly the stem of the mango can cause allergic reactions and skin irritations in certain people. The help alleviate any possible reactions avoid eating mango close to the skin, and cut a mango from the bottom down to the stem. The amount of irritant oils also depends on variety, and several types of mango cause little irritation.
How to choose: A mango is ripe when it yields to gentile pressure, and is overripe if it becomes mushy. Mangoes can be bought firm and allowed to ripen at home. Avoid any mangoes with wrinkled skin, or a rancid smell.
Climate and origin: Mangoes are tropical fruits which originated in India and thrive in a hot dry climate. (Zone 10 in the U.S.)
Taste: Mangoes have a very sweet fragrant taste, mushy texture, and depending on variety, several stringy fibers.
Vitamins and other nutrients: Mangoes are moderate in calories and a good source of vitamin C.
Click here to compare these nutrition facts with other fruits.
| Nutrition Facts |
| Mangos Raw |
| Serving Size 100g |
| Calories 65 |
| % Daily Value* |
| Total Fat 0.27g | 0% |
| Saturated Fat 0.066g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Total Carbohydrate 17g | 6% |
| Dietary Fiber 1.8g | 7% |
| Sugar 14.8g | ~ |
| Protein 0.51g | ~ |
| Vitamin A | 15% | • | Vitamin C | 46% |
| Calcium | 1% | • | Iron | 1% |
| *Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs. |
|
| Vitamins | %DV |
| Vitamin A 765IU | 15% |
| Retinol equivalents 38μg | ~ |
| Retinol 0μg | ~ |
| Alpha-carotene 17μg | ~ |
| Beta-carotene 445μg | ~ |
| Beta-cryptoxanthin 11μg | ~ |
| Vitamin C 27.7mg | 46% |
| Vitamin E 1.12mg | 4% |
| Vitamin K 4.2μg | 5% |
| Vitamin B12 0μg | 0% |
| Thiamin 0.058mg | 4% |
| Riboflavin 0.057mg | 3% |
| Niacin 0.584mg | 3% |
| Pantothenic acid 0.16mg | 2% |
| Vitamin B6 0.134mg | 7% |
| Folate 14μg | 4% |
| Folic Acid 0μg | ~ |
| Food Folate 14μg | ~ |
| Dietary Folate Equivalents 14μg | ~ |
| Choline 7.6mg | ~ |
| Lycopene 0μg | ~ |
| Lutein+zeazanthin 0μg | ~ |
|
| Minerals | %DV |
| Calcium 10mg | 1% |
| Iron 0.13mg | 1% |
| Magnesium 9mg | 2% |
| Phosphorus 11mg | 1% |
| Sodium 2mg | 0% |
| Potassium 156mg | 4% |
| Zinc 0.04mg | 0% |
| Copper 0.11mg | 6% |
| Manganese 0.027mg | 1% |
| Selenium 0.6μg | 1% |
| Water 81.71g | ~ |
| Ash 0.5g | ~ |
| Useful Stats |
Percent of Daily Calorie Target
(2000 calories) |
3.25% |
| Percent Water Composition |
81.71% |
| Protein to Carb Ratio (g/g) |
0.03g |
|
Miscellaneous information: Ever popular mangoes account for 50% of all tropical fruits currently cultivated.
