Mango Nutrition Facts: Complete Guide to Alphonso Mango Calories, Vitamins & Minerals 2026
Mangoes are celebrated as the King of Fruits — but mango nutrition facts reveal they are much more than a sweet seasonal treat. Packed with vitamins, antioxidants, fibre, and essential minerals, the Alphonso (Hapus) mango is one of the most nutritionally complete fruits available. This complete 2026 guide covers all mango nutrition facts including calories, macronutrients, vitamins, minerals, glycaemic index, and health benefits.
Mango Nutrition Facts: At a Glance
| Nutrient | Per 100g | Per Cup (165g) | % Daily Value (per cup) |
|---|---|---|---|
| Calories | 60 kcal | 99 kcal | 5% |
| Total Carbohydrates | 15 g | 25 g | 9% |
| Sugars | 13.7 g | 22.5 g | — |
| Dietary Fibre | 1.6 g | 2.6 g | 10% |
| Protein | 0.82 g | 1.35 g | 3% |
| Total Fat | 0.38 g | 0.63 g | 1% |
| Vitamin C | 36.4 mg | 60 mg | 67% |
| Vitamin A (RAE) | 54 μg | 89 μg | 10% |
| Folate (B9) | 43 μg | 71 μg | 18% |
| Vitamin B6 | 0.12 mg | 0.2 mg | 12% |
| Vitamin E | 0.9 mg | 1.5 mg | 10% |
| Vitamin K | 4.2 μg | 6.9 μg | 6% |
| Potassium | 168 mg | 277 mg | 6% |
| Calcium | 11 mg | 18 mg | 1.5% |
| Magnesium | 10 mg | 17 mg | 4% |
| Phosphorus | 14 mg | 23 mg | 2% |
| Copper | 0.11 mg | 0.18 mg | 20% |
Source: USDA FoodData Central. % DV based on 2000 kcal diet.
Mango Calories: How Many Calories in a Mango?
One of the most common questions about mango nutrition facts is about calorie content.
- 100g of fresh Alphonso mango: 60 kcal
- One medium mango (~200g): approximately 120–135 kcal
- One Alphonso mango (~200–250g): approximately 120–150 kcal
- One cup sliced mango (165g): 99 kcal
Mangoes are considered a low-to-moderate calorie fruit with a high nutrient-to-calorie ratio, making them ideal for inclusion in a balanced diet.
Mango Glycaemic Index (GI) and Blood Sugar
The glycaemic index of mango is approximately 51–60 (low-to-medium GI), depending on ripeness. Alphonso mango, despite its naturally high Brix sugar content (18–22%), has a moderate GI due to its fibre content, which slows sugar absorption. This makes it a reasonable choice for most people, including those monitoring blood sugar, when consumed in moderation (1–1.5 cups per serving).
Key Vitamins in Mango: Why Alphonso Stands Out
Vitamin C — Immunity and Collagen Synthesis
Alphonso mango provides 67% of your daily Vitamin C requirement in just one cup. Vitamin C is essential for immune function, collagen production, skin health, iron absorption, and antioxidant protection. Ripe Alphonso mango from Ratnagiri and Devgad contains some of the highest Vitamin C concentrations among Indian mango varieties.
Vitamin A — Eye Health and Immune Function
Mango is rich in beta-carotene, the precursor to Vitamin A. One cup provides 10% of the daily requirement, supporting eye health (night vision, macular protection), immune function, and skin cell turnover.
Folate (Vitamin B9) — Cell Division and Pregnancy
At 18% of the daily folate requirement per cup, mangoes are an excellent folate source for pregnant women (critical in the first trimester for neural tube development) and for everyone supporting cell division and DNA synthesis.
Vitamin B6 — Brain and Mood Health
Vitamin B6 in mango supports serotonin and norepinephrine production (mood regulators), protein metabolism, and cognitive function. Mango provides 12% of the daily B6 requirement per cup.
Key Minerals in Alphonso Mango
- Potassium (277 mg/cup): Supports healthy blood pressure, heart function, and muscle contractions
- Magnesium (17 mg/cup): Essential for energy metabolism, muscle and nerve function
- Copper (20% DV/cup): Supports red blood cell formation, bone health, and immune function
- Calcium (18 mg/cup): Contributes to bone and dental health
- Phosphorus (23 mg/cup): Works with calcium for bone mineralisation
Mango Antioxidants: Beyond Basic Nutrients
Alphonso mango contains a unique blend of antioxidant compounds:
- Mangiferin: A powerful polyphenol unique to mangoes with anti-inflammatory, anti-diabetic, and neuroprotective properties
- Beta-carotene and other carotenoids: Protect cells from oxidative stress
- Quercetin, kaempferol, and rhamnetin: Flavonoids with anti-cancer and cardioprotective effects
- Gallic acid: Supports digestive health and has antimicrobial properties
Health Benefits of Alphonso Mango Nutrition
Digestive Health
Alphonso mango's dietary fibre (2.6g/cup) and digestive enzymes (amylases) support gut motility, relieve constipation, and promote a healthy gut microbiome. Mangiferin also exhibits prebiotic properties that nourish beneficial gut bacteria.
Skin Health
The combination of Vitamin C (collagen synthesis), Vitamin A (skin cell renewal), Vitamin E (antioxidant protection), and copper (melanin production) makes mango a comprehensive skin-supporting food.
Eye Health
Beta-carotene, lutein, and zeaxanthin in Alphonso mango protect the retina from age-related macular degeneration and reduce the risk of cataracts.
Immune Support
Vitamin C, Vitamin A, Vitamin B6, copper, and mangiferin collectively strengthen both innate and adaptive immune responses.
Heart Health
Potassium, magnesium, fibre, and mangiferin in mango support cardiovascular health by maintaining healthy blood pressure, reducing LDL cholesterol, and protecting arterial walls from oxidative damage.
Mango Nutrition: Alphonso vs Other Varieties
| Variety | Brix (Sugar) | Vitamin C | Beta-carotene | Fibre |
|---|---|---|---|---|
| Alphonso (Ratnagiri/Devgad) | 18–22% | High | Very High | Low-medium |
| Kesar | 20–24% | Medium-High | High | Low |
| Dasheri | 16–18% | Medium | Medium | Medium |
| Langra | 14–18% | Medium | Medium | Medium-High |
Alphonso mango's exceptional Vitamin C and carotenoid content — a result of Konkan's unique laterite soil and coastal microclimate — makes it the nutritionally superior choice among Indian varieties.
How to Buy the Most Nutritious Alphonso Mango
To ensure you receive maximum nutrition from your Alphonso mango:
- Buy GI-tagged, certified Alphonso from Ratnagiri or Devgad orchards
- Choose naturally ripened fruit (not carbide-ripened, which destroys nutrients)
- Consume within 2–3 days of full ripening for peak Vitamin C content
- Store at room temperature until ripe; refrigerate only once fully ripe
Order nutritionally superior, GI-tagged Alphonso mangoes directly:
Mango Nutrition Facts: FAQs
How many calories are in an Alphonso mango?
An average Alphonso mango weighing 200–250g contains approximately 120–150 kcal. At 60 kcal per 100g, it is a low-to-moderate calorie fruit with a high nutrient density.
Is mango high in sugar?
Alphonso mango has a Brix level of 18–22% (natural sugars), which is high compared to other fruits. However, its fibre content, low fat, and medium glycaemic index (51–60) make it suitable for most people in moderate portions (1 cup or 1 medium mango per serving).
Is mango good for weight loss?
Yes, when consumed in moderation. At 60 kcal/100g, mango is calorie-conscious, high in fibre (which promotes satiety), and low in fat. Its natural sweetness can help satisfy sugar cravings without reaching for processed sweets.
What vitamins are in mango?
Mango is rich in Vitamins C (67% DV/cup), A (10% DV), Folate/B9 (18% DV), B6 (12% DV), E (10% DV), and K (6% DV).
Is Alphonso mango the most nutritious mango variety?
Alphonso from Ratnagiri and Devgad is widely regarded as the most nutritionally dense Indian variety, with superior Vitamin C, carotenoid, and antioxidant content attributed to the region's unique laterite soil and sea-breeze microclimate.