Mangos (Mangifera indica) are an oval shaped fruit with thin green, yellow, or red, skin and a thick yellow/orange flesh that surrounds a large central pit.
Health Benefits of Mangos:
Increased Protection from Bacterial and Viral Infections
Increased Immune Function
Reduced Cancer Risk
Protection Against Heart Disease
Protection Against Dementia
Promoted Eye Health
Alleviation of Inflammation
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. To help alleviate any possible reactions avoid eating mangoes 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. *Some of these health benefits are due to the nutrients highly
concentrated in Mangos, and may not necessarily be related to Mangos.
Click here to compare these nutrition facts with other fruits.
Serving Size 100g
% Daily Value*
Total Fat 0.38g
Saturated Fat 0.092g
Total Carbohydrate 15g
Dietary Fiber 1.6g
*Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs.
Vitamin A 1082IU
Retinol equivalents 54μg
Vitamin C 36.4mg
Vitamin D 0IU (0μg)
D2 Ergocalciferol ~IU (~μg)
D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.9mg
Vitamin K 4.2μg
K1 - Dihydrophylloquinone ~μg
K2 - Menaquinone-4 ~μg
Vitamin B12 0μg
Pantothenic acid 0.197mg
Vitamin B6 0.119mg
Folic Acid 0μg
Food Folate 43μg
Dietary Folate Equivalents 43μg
Omega 3 to Omega 6 Ratio
Omega 6 to Omega 3 Ratio
Total Omega 3s
18D3CN3 Alpha Linolenic(ALA)
18D4 Stearidonic (SDA)
Total Omega 6s
18D2CLA Conjugated Linoleic(CLA)
18D3CN6 Gamma-linolenic (GLA)
20D3N6 Di-homo-gamma-linolenic (DGLA)
20D4N6 Arachidonic (AA)
22D4 Adrenic (AA)
Essential Amino Acids
Percent of Daily CalorieTarget (2000 calories)
Percent Water Composition
Protein to Carb Ratio (g/g)
How to choose Mangos: 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.
Miscellaneous information: Ever popular, mangoes account for 50% of all tropical fruits currently cultivated.
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