Mango Raw earns a 'Good' FoodScore of 62/100, primarily driven by its significant Vitamin C content and status as a minimally processed whole food.
This fruit is a minimally processed whole food, classified as NOVA 1.
A 100g serving provides an impressive 187% of the Daily Value for Vitamin C.
It contains 0g of added sugar and 0mg of sodium, making it a naturally sweet option.
With 1.29g of fiber per 100g, mango contributes to daily fiber intake.
The FoodScore of 62/100 indicates a nutritionally beneficial food choice.
Scores +1 points above the fruit category average (61/100 across 72 foods).
Fiber
1.29g
5% of Daily Value
Protein
0.69g
1% 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 C)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 62
Mango Raw achieves a FoodScore of 62 out of 100, placing it in the 'Good' category. This score is significantly boosted by its micronutrient density, particularly its exceptionally high Vitamin C content, which provides 187% of the Daily Value per 100g serving. This strong contribution to essential vitamins earns a +2 bonus. Another major positive factor is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed. This designation reflects its natural state and contributes a substantial +10 bonus to its score, aligning with dietary guidelines that prioritize whole foods. The food incurs no penalties, as it contains 0g of saturated fat, added sugar, and sodium, and is very low in calories at 0 per 100g. While it provides some fiber (1.29g) and potassium (204.4mg), these amounts are not high enough to earn additional bonuses. To achieve a higher score, mango would need to provide a more diverse range of micronutrients in significant amounts or a higher fiber content.
Health benefits
What the nutrients in mango raw 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 of raw mango provides 187% of the Daily Value for Vitamin C, far exceeding the daily requirement. This vitamin acts as an antioxidant, protecting cells from damage, and is essential for the growth and repair of tissues throughout the body. Regular intake of Vitamin C-rich foods like mango can help maintain immune cell function and overall immune health. While Vitamin C is vital, a balanced diet with various nutrients is key for comprehensive immune support.
Promotes Digestive Health
Mango contributes to digestive health primarily through its fiber content. A 100g serving contains 1.29g of dietary fiber. Fiber is essential for maintaining regular bowel movements and preventing constipation, as it adds bulk to stool. Dietary guidelines emphasize the importance of consuming adequate fiber for a healthy digestive system. The fiber in mango, along with its water content, can help promote a feeling of fullness, which may also aid in weight management. While 1.29g is a modest amount, it contributes to the overall daily fiber intake.
Aids in Hydration and Electrolyte Balance
Being a fruit, mango has a high water content, which contributes to overall hydration. Proper hydration is fundamental for numerous bodily functions, including nutrient transport, temperature regulation, and joint lubrication. Additionally, mango contains potassium, with 204.4mg per 100g, contributing 4% of the Daily Value. Potassium is an important electrolyte that works with sodium to maintain fluid balance, nerve signals, and muscle contractions. Including fruits like mango in your diet can help replenish fluids and electrolytes, especially after physical activity.
Provides Antioxidant Support
Beyond Vitamin C, mango contains various antioxidant compounds that help protect the body's cells from damage caused by free radicals. These compounds, including carotenoids and polyphenols, contribute to the fruit's vibrant color and nutritional profile. Research supports that a diet rich in antioxidants can help reduce oxidative stress and inflammation. While no single food is a magic bullet, regularly consuming foods like mango, which are naturally rich in these protective compounds, is a beneficial part of a health-promoting diet.
Mango Raw earns a 'Good' FoodScore of 62/100, primarily driven by its significant Vitamin C content and status as a minimally processed whole food.
How to eat it
Mango is a versatile and naturally sweet fruit commonly enjoyed in the US diet, often as a snack, in desserts, or as an addition to savory dishes. Its tropical flavor makes it a popular ingredient in smoothies, salsas, and salads. A typical serving size is 100g, which can be easily incorporated into various meals to add natural sweetness and nutritional benefits.
To enjoy, peel the skin and slice the flesh away from the large, flat pit. It's best eaten fresh when ripe.
Add diced mango to your morning yogurt or oatmeal for a sweet and fibrous boost.
Combine mango with other fruits in a smoothie, or blend with lime and chili for a refreshing drink.
Use mango in savory dishes like chicken or fish tacos, or in a fresh salsa with red onion and cilantro.
Store ripe mangoes in the refrigerator for up to five days to extend their freshness.
Things to keep in mind
Mango is generally considered safe for consumption by most individuals. However, some people 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 skin rash or contact dermatitis in sensitive individuals. For those with oral allergy syndrome, consuming mango may lead to mild symptoms like itching or tingling in the mouth. These reactions are typically mild and localized. There are no widely documented significant drug interactions or specific population-based cautions for consuming mango in normal serving sizes.
Yes, raw mango is considered a healthy food. It earned a FoodScore of 62/100, indicating it is a good nutritional choice. It is particularly rich in Vitamin C, providing 187% of the Daily Value per 100g, and is a minimally processed whole food (NOVA 1). It contains no added sugar, saturated fat, or sodium.
Is mango good for weight loss?
Mango can be a good addition to a weight loss diet. It is relatively low in calories (0 per 100g) and provides dietary fiber (1.29g per 100g), which can help promote satiety and reduce overall calorie intake. As a naturally sweet fruit, it can satisfy cravings for sweets without added sugars.
Is raw mango processed?
No, raw mango is not processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it is in its natural state, without significant alterations or the addition of unhealthy ingredients.
How should I store mangoes?
Unripe mangoes should be stored at room temperature until they ripen, which can take several days. Once ripe, you can store them 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 are some good alternatives to mango?
If you're looking for fruits with similar sweetness and nutritional benefits, good alternatives include papaya, pineapple, or peaches. These fruits also offer Vitamin C and dietary fiber, contributing to a balanced diet. Each has its own unique flavor profile and nutrient blend.
Does mango affect blood sugar?
While mango contains natural sugars, its fiber content (1.29g per 100g) can help moderate its impact on blood sugar levels compared to foods with added sugars. For individuals managing blood sugar, it's important to consume mango in moderation as part of a balanced diet and consider portion sizes. Its status as a whole fruit is generally favorable.
Can I eat mango skin?
While mango skin is technically edible and contains some nutrients, it is generally not recommended for consumption. The skin contains urushiol, which can cause an allergic reaction or contact dermatitis in some individuals. It also has a bitter taste and a tough texture that many find unpalatable.