Food · Fruits and Fruit Juices
Mango nutrition facts
A typical portion of mango (1 cup pieces; 165 g, raw (SR Legacy)) has 100 calories and 1g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 60 calories (raw) to 319 (dried, sweetened).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Mangos, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.8g
- more than 14% of 8,218 USDA reference foods
- Calories per 100 g
- 60
- more than 17% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup pieces weighs 165 g in USDA's record for Mangos, raw (FDC 169910).
Where the calories come from: 90% carbohydrate, 5% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C60 mg in 1 cup pieces (165 g), 67% of the Daily Value
- Copper0.2 mg in 1 cup pieces (165 g), 20% of the Daily Value
- Folate71 µg DFE in 1 cup pieces (165 g), 18% of the Daily Value
- Vitamin B60.2 mg in 1 cup pieces (165 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 169910), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of mango USDA describes
Sweetened has the most calories per 100 g (319); the fewest: Raw (SR Legacy) (60)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Mangos, rawSame values: Mango, raw, Mango, frozen | 60 | 0.8 g | 0.4 g | 1 mg |
| Mango, dried, sweetenedSame values: Mango, dried | 319 | 2.5 g | 1.2 g | 162 mg |
| Mango, Ataulfo, peeled, raw | 71 | 0.7 g | 0.7 g | 0 mg |
| Mango, canned | 65 | 0.6 g | 0.3 g | 1 mg |
| Mango, Tommy Atkins, peeled, raw | 62 | 0.6 g | 0.6 g | 0 mg |
Every nutrient in this record (99)
The portion is 1 cup pieces (165 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.35 g | 0.82 g | 3% |
| Total lipid (fat) | 0.63 g | 0.38 g | 1% |
| Carbohydrate, by difference | 24.7 g | 15.0 g | 9% |
| Ash | 0.59 g | 0.36 g | |
| Energy | 99.0 kcal | 60.0 kcal | |
| Sucrose | 11.5 g | 6.97 g | |
| Glucose | 3.32 g | 2.01 g | |
| Fructose | 7.72 g | 4.68 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 138 g | 83.5 g | |
| Total Sugars | 22.5 g | 13.7 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 2.64 g | 1.60 g | 9% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.15 g | 0.092 g | 1% |
| Fatty acids, total monounsaturated | 0.23 g | 0.14 g | |
| Fatty acids, total polyunsaturated | 0.12 g | 0.071 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 18.1 mg | 11.0 mg | 1% |
| Iron, Fe | 0.26 mg | 0.16 mg | 1% |
| Magnesium, Mg | 16.5 mg | 10.0 mg | 4% |
| Phosphorus, P | 23.1 mg | 14.0 mg | 2% |
| Potassium, K | 277 mg | 168 mg | 6% |
| Sodium, Na | 1.65 mg | 1.00 mg | 0% |
| Zinc, Zn | 0.15 mg | 0.090 mg | 1% |
| Copper, Cu | 0.18 mg | 0.11 mg | 20% |
| Manganese, Mn | 0.10 mg | 0.063 mg | 5% |
| Selenium, Se | 0.99 µg | 0.60 µg | 2% |
Vitamins (31)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 89.1 µg | 54.0 µg | 10% |
| Carotene, beta | 1,056 µg | 640 µg | |
| Carotene, alpha | 14.8 µg | 9.00 µg | |
| Vitamin E (alpha-tocopherol) | 1.49 mg | 0.90 mg | 10% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 16.5 µg | 10.0 µg | |
| Lycopene | 4.95 µg | 3.00 µg | |
| Lutein + zeaxanthin | 38.0 µg | 23.0 µg | |
| Tocopherol, beta | 0.017 mg | 0.010 mg | |
| Tocopherol, gamma | 0.017 mg | 0.010 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0.050 mg | 0.030 mg | |
| Tocotrienol, beta | 0.017 mg | 0.010 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 60.1 mg | 36.4 mg | 67% |
| Thiamin | 0.046 mg | 0.028 mg | 4% |
| Riboflavin | 0.063 mg | 0.038 mg | 5% |
| Niacin | 1.10 mg | 0.67 mg | 7% |
| Pantothenic acid | 0.33 mg | 0.20 mg | |
| Vitamin B-6 | 0.20 mg | 0.12 mg | 12% |
| Folate, total | 71.0 µg | 43.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 12.5 mg | 7.60 mg | 2% |
| Vitamin K (phylloquinone) | 6.93 µg | 4.20 µg | 6% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 71.0 µg | 43.0 µg | |
| Folate, DFE | 71.0 µg | 43.0 µg | 18% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (17)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.021 g | 0.013 g | |
| Threonine | 0.051 g | 0.031 g | |
| Isoleucine | 0.048 g | 0.029 g | |
| Leucine | 0.083 g | 0.050 g | |
| Lysine | 0.11 g | 0.066 g | |
| Methionine | 0.013 g | 0.0080 g | |
| Phenylalanine | 0.045 g | 0.027 g | |
| Tyrosine | 0.026 g | 0.016 g | |
| Valine | 0.069 g | 0.042 g | |
| Arginine | 0.051 g | 0.031 g | |
| Histidine | 0.031 g | 0.019 g | |
| Alanine | 0.14 g | 0.082 g | |
| Aspartic acid | 0.11 g | 0.068 g | |
| Glutamic acid | 0.16 g | 0.096 g | |
| Glycine | 0.056 g | 0.034 g | |
| Proline | 0.048 g | 0.029 g | |
| Serine | 0.058 g | 0.035 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0016 g | 0.0010 g | |
| SFA 14:0 | 0.021 g | 0.013 g | |
| SFA 16:0 | 0.12 g | 0.072 g | |
| SFA 18:0 | 0.0066 g | 0.0040 g | |
| MUFA 18:1 | 0.12 g | 0.075 g | |
| PUFA 18:2 | 0.031 g | 0.019 g | |
| PUFA 18:3 | 0.084 g | 0.051 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.11 g | 0.067 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169910: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in mango?
100 in 1 cup pieces (165 g) of raw (SR Legacy); 60 to 319 per 100 g across USDA's descriptions.
How much protein is in mango?
1g in 1 cup pieces; 0.8 g per 100 g.
How much sodium is in mango?
0mg in 1 cup pieces; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov