Mango earns a good FoodScore of 66/100, primarily due to its rich content of essential vitamins and its status as a minimally processed whole fruit.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Mango contains 60 kcal per 100 g.
Mango contains 0.8 g of protein per 100 g.
Mango contains 1.6 g of fiber per 100 g.
Mango contains 0.4 g of total fat per 100 g (0.0 g saturated).
Mango contains 0 g of added sugar per 100 g.
Mango provides 168 mg of potassium per 100 g.
Mango provides 11 mg of calcium per 100 g.
Mango scores 66/100 on FoodScore (good).
Mango is classified as NOVA 1 (unprocessed or minimally processed).
Mango is a good source of Vitamin C, providing 40% of the Daily Value per 100g serving.
It contributes 12% of the Daily Value for Vitamin A and 11% for Folate per 100g.
As a NOVA class 1 food, mango is unprocessed and contains no added sugar or sodium.
With only 60 calories and 0.4g of total fat per 100g, it's a low-calorie fruit option.
Its 1.6g of fiber per 100g supports digestive health, though it's not a primary fiber source.
Scores +25 points above the fruit category average (41/100 across 295 foods).
Fiber
1.6g
6% of Daily Value
Protein
0.8g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Micronutrients (Vitamin A, Vitamin C, Folate)+6
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 66
Mango achieves a FoodScore of 66 out of 100, placing it in the 'Good' category. This score is largely driven by its excellent micronutrient profile and its classification as a whole, unprocessed food. It receives a significant bonus of +6 points for its notable amounts of Vitamin A (12% DV), Vitamin C (40% DV), and Folate (11% DV) per 100g serving, all of which are important for overall health. An additional +10 points are awarded because mango is a NOVA class 1 food, meaning it is unprocessed or minimally processed, containing no added sugars, sodium, or unhealthy fats. The absence of penalties for saturated fat, added sugar, or sodium further contributes to its favorable score. While mango provides some fiber (1.6g per 100g), it doesn't contribute enough to earn a specific fiber bonus. To achieve a higher score, mango would need to offer a more substantial amount of fiber or protein, or a broader range of micronutrients in higher percentages.
Health benefits
What the nutrients in mango actually do for you, grounded in established dietary science.
Supports Immune Function
Mango is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 40% of the Daily Value for Vitamin C, which acts as an antioxidant and supports various cellular functions of both the innate and adaptive immune systems. Regular intake of Vitamin C-rich foods like mango can help maintain immune defenses. While beneficial, it's important to consume a variety of fruits and vegetables to ensure a broad spectrum of immune-supporting nutrients.
Promotes Eye Health
This fruit is a good source of Vitamin A, delivering 12% of the Daily Value per 100g. Vitamin A is essential for maintaining good vision, particularly in low light, and plays a role in the health of the cornea and other eye tissues. It also contains other compounds like beta-carotene, which the body converts to Vitamin A. Including mango in your diet can contribute to long-term eye health, but it should be part of a balanced diet rich in various eye-protective nutrients.
Aids in Cell Growth and Function
Mango provides 11% of the Daily Value for Folate (Vitamin B9) per 100g. Folate is vital for cell division and the formation of DNA and RNA, making it particularly important during periods of rapid growth, such as pregnancy. It also plays a role in red blood cell formation. Consuming foods rich in folate like mango can support overall cellular health and function. However, for specific needs like pregnancy, supplemental folate may also be recommended by healthcare professionals.
Contributes to Hydration and Electrolyte Balance
With a high water content and a modest amount of potassium (168mg per 100g, 4% DV), mango can contribute to daily hydration and electrolyte balance. Potassium is an essential mineral that helps regulate fluid balance, nerve signals, and muscle contractions. While mango is not a primary source of potassium, its contribution, especially when consumed as part of a varied diet, supports these vital bodily functions. It's a refreshing option that can help replenish fluids and electrolytes, particularly after light activity.
Mango earns a good FoodScore of 66/100, primarily due to its rich content of essential vitamins and its status as a minimally processed whole fruit.
How to eat it
Mango is a versatile and popular tropical fruit in the US diet, often enjoyed fresh on its own or as an ingredient in various dishes. Its sweet, juicy flesh makes it a favorite for snacks, desserts, and even savory meals. A typical serving size is one cup of sliced mango, which can be easily incorporated into many meals.
To enjoy fresh mango, peel the skin, slice the flesh away from the large, flat pit, and cut into cubes or strips. Store ripe mangoes in the refrigerator to extend freshness.
Add diced mango to yogurt, oatmeal, or smoothies for a natural sweetness and nutritional boost, complementing the protein and fiber of other ingredients.
Incorporate mango into salads, salsas, or marinades for fish and chicken to add a vibrant, sweet-tart flavor and a dose of vitamins.
For a simple, refreshing dessert, blend frozen mango with a splash of water or lime juice to create a healthy sorbet without added sugars.
Things to keep in mind
Mango is generally considered safe for most people when consumed in normal serving sizes. However, some individuals may experience an allergic reaction, particularly to the skin of the mango, which contains urushiol, the same compound found in poison ivy. This can cause a contact dermatitis in sensitive individuals. For those with a latex allergy, there's a small chance of cross-reactivity with mango. Otherwise, there are no widely documented significant cautions or drug interactions associated with consuming mango.
Yes, mango is considered a healthy food, earning a FoodScore of 66/100. It is a minimally processed whole fruit (NOVA class 1) rich in Vitamin C (40% DV), Vitamin A (12% DV), and Folate (11% DV) per 100g. It contains no added sugar, sodium, or saturated fat, making it a nutritious choice for most diets.
Is mango good for weight loss?
Mango can be part of a weight loss diet. It is relatively low in calories (60 calories per 100g) and contains fiber (1.6g per 100g), which can contribute to satiety. Its natural sweetness can also satisfy cravings for sugary foods. However, portion control is key, as with any food, to manage overall calorie intake.
Is mango ultra-processed?
No, fresh mango is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. It is a whole fruit with no added ingredients, making it an excellent choice for those looking to reduce their intake of ultra-processed foods.
How should I store mangoes?
Unripe mangoes should be stored at room temperature until they ripen, which can take several days. Once ripe, they can be stored in the refrigerator for up to five days to slow down the ripening process and maintain freshness. For longer storage, peeled and diced mango can be frozen.
What can I use as an alternative to mango?
If you're looking for a similar sweet, tropical flavor and a good source of Vitamin C, pineapple or papaya can be good alternatives. For a different texture but similar nutritional benefits, other fruits like oranges or kiwis also offer significant Vitamin C content and natural sweetness.
Does mango affect blood sugar?
As a fruit, mango contains natural sugars. While it has a moderate glycemic index, its fiber content (1.6g per 100g) can help mitigate rapid blood sugar spikes compared to foods with added sugars. For individuals managing blood sugar, consuming mango in moderation and pairing it with protein or healthy fats can be a good strategy.
Can mango improve skin health?
Mango's high content of Vitamin C (40% DV per 100g) and Vitamin A (12% DV per 100g) can contribute to healthy skin. Vitamin C is crucial for collagen production, which helps maintain skin elasticity, while Vitamin A supports skin cell turnover and repair. These nutrients also act as antioxidants, protecting skin from environmental damage.