Is mango good for you?

Mango is a nutritious choice, scoring 66/100. It's a whole food (NOVA 1) that provides beneficial micronutrients like Vitamin A, Vitamin C, and Folate, with no added sugar, saturated fat, or sodium.

Is mango good for weight loss?

Mango can be part of a weight-loss diet. A 1-cup serving contains 60 calories and 1.6g of fiber, which can contribute to satiety. It is naturally sweet and free from added sugars.

Is mango good for people with diabetes?

Mango contains natural sugars, so portion control is important for individuals managing diabetes. It has no added sugar and provides fiber, which can help moderate blood sugar response.

Is mango an ultra-processed food?

No, mango is not an ultra-processed food. It is classified as a NOVA 1 food, meaning it is an unprocessed or minimally processed food, retaining its natural state.

fruit · Serving 1 cup sliced

Mango

Mango scores a Good 66/100 on FoodScore. It is a whole food rich in micronutrients, with no added sugar, saturated fat, or sodium.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Micronutrients (Vitamin A, Vitamin C, Folate)+6
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	60 kcal	—
Total fat	0.4 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	1.6 g	6%
Protein	0.8 g	2%
Added sugar	0 g	0%
Sodium	0 mg	0%
Potassium	168 mg	4%
Calcium	11 mg	1%
Iron	0 mg	0%
Magnesium	10 mg	2%
Phosphorus	0 mg	0%
Zinc	0 mg	0%
Vitamin A	12 %	12%
Vitamin C	40 %	40%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	11 %	11%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Avocado

fruit

85Very good

Frequently asked questions

Is mango good for you?: Mango is a nutritious choice, scoring 66/100. It's a whole food (NOVA 1) that provides beneficial micronutrients like Vitamin A, Vitamin C, and Folate, with no added sugar, saturated fat, or sodium.
Is mango good for weight loss?: Mango can be part of a weight-loss diet. A 1-cup serving contains 60 calories and 1.6g of fiber, which can contribute to satiety. It is naturally sweet and free from added sugars.
Is mango good for people with diabetes?: Mango contains natural sugars, so portion control is important for individuals managing diabetes. It has no added sugar and provides fiber, which can help moderate blood sugar response.
Is mango an ultra-processed food?: No, mango is not an ultra-processed food. It is classified as a NOVA 1 food, meaning it is an unprocessed or minimally processed food, retaining its natural state.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.