Iron in Mango: Uncovering the Best Source of Iron

Yes, mangoes do have iron — 0.16 mg per 100 g of fresh fruit. That is modest, but mango's 36 mg vitamin C per 100 g powerfully boosts iron absorption from other foods. Alphonso mangoes from Ratnagiri and Devgad are available March–June and ship in 1–3 days.

Buy Alphonso Mangoes Now

Alphonso mangoes from Ratnagiri and Devgad deliver the most concentrated flavour, the highest natural Brix (18 to 24°Bx), and the full nutritional profile — including iron-absorption-enhancing vitamin C — of any Indian mango variety. Order below while the season is open.

Iron in Mango: The Numbers

Does mango have iron? It does. One hundred grams of fresh Alphonso mango provides 0.16 mg of iron. A medium mango (about 200 g edible flesh) therefore delivers roughly 0.32 mg — approximately 1.8% of the adult male RDI and 1.6% of the adult female RDI.

That is not a large amount on its own. But mangoes contain approximately 36 mg of vitamin C per 100 g. Vitamin C converts ferric iron (Fe³⁺) to ferrous iron (Fe²⁺), the form the gut absorbs. Eating mango alongside iron-rich foods — spinach, lentils, rajma, or Konkan cashews — meaningfully increases total iron uptake.

Vitamins, Minerals and Calories in Mango

Per 100 g of fresh Alphonso mango (approximate values):

• Iron: 0.16 mg
• Vitamin C: 36 mg — key iron absorption enhancer
• Folate (B9): 43 µg — supports red blood cell formation
• Vitamin A (as beta-carotene): 54 µg RAE
• Potassium: 168 mg
• Magnesium: 10 mg
• Copper: 0.11 mg
• Vitamin B6: 0.12 mg
• Vitamin E: 0.9 mg

Mangoes are rich in polyphenols — mangiferin, quercetin, and catechins — that act as antioxidants. Ripe Alphonso mangoes from Devgad and Ratnagiri score especially high in beta-carotene due to the laterite soil and sea-breeze microclimate of the Konkan coast.

Caloric Content of Mango

Fresh mango contains approximately 60 kcal per 100 g. A medium fruit (200 g edible flesh) provides about 120 kcal. The bulk of those calories come from natural sugars — fructose and sucrose — with negligible fat.

Dried mango is different. Drying concentrates sugars sharply. A 100 g serving of dried mango can reach 320 kcal and 70+ g of sugar. Consume dried mango in moderation, particularly if managing blood glucose.

Ratnagiri vs Devgad: Variety Comparison

Attribute	Ratnagiri Alphonso	Devgad Alphonso
GI Certification	Yes (GI No. 139)	Yes (GI No. 139)
Brix (sweetness)	18 to 24°Bx	18 to 24°Bx
Season Window	Mid-April – May	Late April – June
Typical Fruit Weight	150–200 g	200–300 g
Iron (per 100 g)	~0.16 mg	~0.16 mg
Vitamin C (per 100 g)	~34 mg	~36 mg
Price Range	₹1,499 – ₹3,999	₹1,849 – ₹5,499
Ripening Method	Natural hay-bed	Natural hay-bed
Carbide Used?	Never	Never

Delivery Across India

Orders placed before 12:00 noon IST on weekdays dispatch the same afternoon via BlueDart air cargo. Transit times after dispatch:

• Mumbai, Pune, Goa: Next-day delivery
• Delhi, Bengaluru, Hyderabad, Chennai: 1–2 days
• Kolkata, Ahmedabad, Jaipur: 2–3 days
• Northeast India and remote pin codes: 3 days; confirm serviceability at checkout

Every box is packed with food-grade cushioning. Mangoes travel unripe or just at the cusp of ripeness to survive transit without bruising. They ripen naturally at room temperature within 2–4 days of receipt. Refrigerate only after ripening; cold storage before ripeness destroys flavour.

Honest limitation: AlphonsoMango.in does not source or sell Alphonso mangoes between July and February. The orchard calendar is fixed. Mango pulp and cashews are available year-round.

Why Iron Matters

Role of Iron in the Body

Iron is a core component of haemoglobin, the protein in red blood cells that carries oxygen from lungs to every tissue. It also forms myoglobin, which stores oxygen in muscle cells. Without adequate iron, cells starve for oxygen. The result is fatigue, pale skin, shortness of breath, and impaired concentration — the classic signs of iron-deficiency anaemia.

Iron also supports:

• Immune function — iron-dependent enzymes attack pathogens
• Energy metabolism — the citric acid cycle requires iron-containing proteins
• Cognitive development in children and adolescents
• Thyroid hormone synthesis

Recommended Daily Intake of Iron

India's recommended daily iron intake (ICMR 2020):

• Adult men: 17 mg/day
• Adult women (pre-menopausal): 21 mg/day
• Pregnant women: 35 mg/day
• Adolescent girls: 27 mg/day
• Children 5–10 years: 13 mg/day

A fresh mango provides about 0.32 mg — a small but real contribution. Pair it with legumes, dark leafy greens, and Konkan W180 cashews (6.68 mg iron per 100 g) for meaningful intake.

Mango vs Other Fruits for Iron

Is mango rich in iron compared to other fruits?

Mango contains more iron than apple (0.12 mg/100 g) and banana (0.26 mg/100 g is marginal). Pomegranate (0.30 mg/100 g) and dried apricots (6.31 mg/100 g) are stronger fruit-based iron sources. Mango is not the richest fruit source of iron — but it is arguably the most effective iron-absorption catalyst among fruits, thanks to its vitamin C concentration.

How to Increase Iron Absorption from Mango

Plant-based (non-haem) iron has lower bioavailability than haem iron from meat. Vitamin C bridges that gap by reducing ferric iron to ferrous iron in the gut. Practical pairings:

• Mango + spinach salad — the vitamin C in 100 g mango can increase spinach iron absorption by up to 2–3×
• Aamras with dal — serve fresh Alphonso aamras alongside moong or toor dal
• Mango smoothie with Konkan cashews — combines vitamin C, direct iron from cashews, and magnesium for absorption support
• Avoid tea or coffee immediately after — tannins inhibit non-haem iron absorption

Prashant Powle, who selects and grades fruit across 48 villages in Ratnagiri and Devgad, notes that fully tree-ripened Alphonso mangoes — harvested from orchards in villages like Devgad and Phansad — show consistently higher vitamin C than carbide-forced alternatives, simply because the fruit completes its metabolic cycle on the tree.

Health Benefits of Iron-Containing Mango Fruit

Are Mangoes High in Iron and How They Help Heart Health?

Mangoes support heart health through multiple pathways. Potassium (168 mg/100 g) helps regulate blood pressure. Magnesium supports heart rhythm. The antioxidant mangiferin inhibits LDL oxidation — a key step in arterial plaque formation. Folate lowers homocysteine, a compound linked to cardiovascular risk.

Iron's role in heart health is indirect: iron-deficiency anaemia forces the heart to work harder to deliver oxygen, increasing cardiac stress. Regular modest iron intake — supported by mango's vitamin C — keeps haemoglobin levels in range.

How Mango High in Iron Helps Eye Health

The eye connection is primarily through beta-carotene. Alphonso mangoes are deep orange-yellow — a visible signal of high carotenoid content. Beta-carotene converts to vitamin A, which forms rhodopsin, the pigment that enables night vision. Lutein and zeaxanthin in mango protect the macula from oxidative damage, reducing long-term risk of macular degeneration.

Iron supports eye health by maintaining retinal blood flow. Anaemia can reduce oxygen delivery to the retina, causing visual disturbances.

Mango and Iron for Skin and Hair Health

Vitamin C in mango is essential for collagen synthesis — the structural protein of skin, tendons, and blood vessel walls. Higher collagen levels mean firmer skin, faster wound healing, and stronger hair follicles. Iron deficiency, by contrast, is a well-documented cause of telogen effluvium — diffuse hair shedding. Eating mango alongside iron-rich foods addresses both sides: direct iron and the vitamin C needed to absorb it.

Vitamin A from mango supports sebum production, keeping the scalp moisturised and reducing flaky, dry skin.

Allergies and Anaphylaxis

Mango belongs to the Anacardiaceae family. People sensitive to urushiol — the compound in poison ivy or cashew shells — can react to mango peel. Symptoms include contact dermatitis around the lips and mouth. The flesh itself is rarely allergenic, but individuals with latex-fruit syndrome may react to mango pulp as well.

If you experience lip swelling, itching, or throat tightening after eating mango, stop immediately and consult a physician. True mango anaphylaxis is rare but documented.

Mango Recipes to Boost Iron Intake

1. Alphonso Aamras with Toor Dal
Blend ripe Alphonso mangoes with a pinch of cardamom and a few strands of Kashmiri saffron. Serve alongside freshly cooked toor dal. The vitamin C in aamras nearly triples the non-haem iron absorbed from the dal.

2. Mango-Cashew Smoothie
Blend 1 ripe Alphonso mango, 30 g W180 Konkan cashews (soaked 2 hours), 200 ml cold water, and a squeeze of lime. This combines ~2 mg iron from cashews with ~72 mg vitamin C from the mango — a well-matched iron-absorption pairing.

3. Mango and Spinach Salad
Dice fresh Alphonso mango. Toss with baby spinach, pomegranate seeds, a few torn fresh mint leaves, and a lime-honey dressing. The spinach contributes ~2.7 mg iron per 100 g; the mango's vitamin C makes a meaningful portion of that bioavailable.

4. Mango Lassi with Flaxseed
Blend mango pulp into chilled yogurt. Add 1 tbsp ground flaxseed (a small iron contributor) and honey to taste. This is a classic summer drink that pairs iron absorption support with gut-friendly probiotics from yogurt.

How to order

1. Step 1: Select Grade — Choose Devgad Alphonso (Export, 18 to 24°Bx, ₹1,849–₹5,499) or Konkan W180 Cashews (iron-rich pairing, ₹400). Confirm season availability March–June for mangoes; cashews available year-round.
2. Step 2: Add to Cart — Visit the product URL, select box size (1 dozen / 2 dozen / 5 kg), add to cart. Bulk and export enquiries via the contact form.
3. Step 3: Same-day Dispatch — Orders confirmed before 12:00 noon IST ship the same day via BlueDart air. 1–3 day delivery across India.

• cashew_url: https://alphonsomango.in/products/cashew-nuts-w180
• export_destinations: US, UK, UAE, Singapore, Japan
• mango_season: March–June only

Frequently Asked Questions

Authority

AlphonsoMango.in is operated by Powle Home Foods. The business holds GI Authorised User status AU/5974/GI/139/260 (GI No. 139, Registry Certificate 4163, issued 16 October 2019), FSSAI licence 10020022011783, and APEDA registration 225579. All fruit is sourced from 48 villages across Ratnagiri and Devgad in the Konkan region of Maharashtra. Every mango is carbide-free and ripened on natural hay beds. No artificial ripening agents are used at any stage.

Source: Powle Home Foods (Powle Home Foods), GI Authorised User AU/5974/GI/139/260, sourcing Alphonso mangoes from 48 Konkan villages since 2019, serving 47,000+ customers across India and internationally.

For a full guide to Alphonso nutrition, read our Alphonso mango nutrition guide and our deep-dive on the health benefits of mango. Explore the full seasonal range in our Alphonso mango collection.

Order GI-certified Alphonso mangoes — naturally ripened, carbide-free, shipped from Konkan to your door in 1–3 days: Shop the full Alphonso mango collection now.