Mango vitamin C is real but modest: 100 g of raw mango gives about 36 mg, roughly 40% of the Daily Value. An orange gives more per serving. Ripe Alphonso is a pleasant source in season, from February, and pulp tins are sold all year.
How much vitamin C is in a mango
The figure most often quoted comes from nutrition tables for raw mango in general: about 36 mg of vitamin C per 100 g, which is roughly 40% of the Daily Value. It is a generic mango number, not a measurement of Alphonso, and we do not have variety-level lab data to claim anything more specific. Fruit that is larger, riper or stored longer can differ.
Vitamin C (ascorbic acid) is a water-soluble vitamin. The NIH Office of Dietary Supplements gives the recommended daily allowance for adults as 90 mg for men and 75 mg for women, with smokers needing 35 mg more. The upper limit is 2,000 mg a day. A 100 g serving of raw mango therefore covers about 40% of a man's allowance and about 48% of a woman's. In practice, a ripe Alphonso is a good contribution to the day's vitamin C, not the whole of it.
Mango compared with other vitamin C foods
People often ask whether mango beats orange. The honest answer is that it depends on the serving, and that serving sizes in nutrition tables are not the same for each food. The table below uses the NIH serving values, and the mango figure per 100 g from Wikipedia's mango page.
| Food | Serving | Vitamin C, about |
|---|---|---|
| Red bell pepper, raw | Half cup | 95 mg |
| Orange | 1 medium | 70 mg |
| Kiwifruit | 1 medium | 64 mg |
| Grapefruit | Half medium | 39 mg |
| Mango, raw | 100 g | 36 mg |
So an orange or a kiwifruit beats a 100 g portion of mango on vitamin C. A whole large mango weighs more than 100 g, which narrows the gap, but we do not convert the figures, because fruit sizes vary widely. Mango has other things going for it: it carries folate (about 43 micrograms per 100 g, around 11% of the Daily Value) and potassium (about 168 mg per 100 g, 6% of the Daily Value). Our Vitamin C fruits in India guide ranks more fruits.
What vitamin C does, and what it does not
Vitamin C is needed to make collagen, helps the body absorb iron from plant foods, and works as an antioxidant. Those roles are well documented. What the research does not support is a claim that extra vitamin C prevents or cures colds or serious illness, so we do not write that a mango "boosts immunity". The practical meaning of a vitamin C food is simple: it helps you reach the daily amount without a supplement.
- Iron absorption: pairing a vitamin C food with a plant iron source, such as a pulse or leafy vegetable meal, helps the body absorb the iron.
- Daily amount: most adults reach it through ordinary fruit and vegetables. Needs are higher for smokers.
- Excess: very high supplement doses can upset the stomach. Food does not cause that.
If you have a medical condition, take regular medicines or are pregnant, ask your doctor before changing how you eat. We sell fruit, not medical advice. See also our overview of mango and health if you want more than vitamin C.
Does storage or cooking reduce the vitamin C?
Yes. The NIH fact sheet notes that vitamin C content may be reduced by prolonged storage and by cooking, because ascorbic acid is water soluble and destroyed by heat. For mango, that gives three simple habits:
- Eat the fruit fresh and cut it just before eating, rather than leaving cut mango for hours.
- Keep a firm mango at room temperature until it is ripe, then eat it within a few days.
- For cooked dishes such as halwa or jam, do not count on the vitamin C. Treat them as dessert.
Chilled, cut fruit in a closed container keeps for a day or two. If a whole box ripens at once, blend the pulp and freeze it in small portions. Our freezer storage guide covers it. We have not measured the vitamin C in our frozen or tinned pulp and make no claim about it.
Where Alphonso fits
We are Powle Home Foods in Mumbai, the business behind AlphonsoMango.in. We sell Alphonso (Hapus) sourced across 55 villages of the Ratnagiri and Devgad belt on the Konkan coast. Alphonso from this belt is GI-tagged in India under GI No. 139, and we hold the GI Authorised User certificate AU/5974/GI/139/260 (GI No. 139). Alphonso fruits generally weigh 150 to 300 g, with rich, non-fibrous flesh, which is why it is the mango of choice for aamras.
We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds. Calcium carbide is prohibited for ripening fruit in India under Regulation 2.3.5 of the Food Safety and Standards (Prohibition and Restrictions on Sales) Regulations, 2011. We are an FSSAI-licensed seller. Harvest to ripening takes about 15 days, so a box may hold firm and ripe fruit together.
Ratnagiri Alphonso Mango and Devgad Alphonso Mango are sold by the dozen from Rs 1,849; a dozen weighs roughly 1.8 to 3.3 kg depending on grade. Check the product page for today's price.
Season, and what to eat out of season
Alphonso is harvested about February to June, with the best supply from March to May. The 2027 season opens on 1 February 2027, and fresh listings show as unavailable until then. We do not sell fresh Alphonso outside the season. The Alphonso Mango Pulp Tin (850 g and 3.1 kg, from Rs 590) is available all year, and we also sell cashew products such as masala cashew, which do not depend on the mango season.
Cashews are a nut, not a vitamin C food, so we do not claim anything about them here; they are simply on the shelf all year. If you want more vitamin C in the off-season, oranges, kiwifruit, grapefruit and guava are better places to look. We dispatch by Blue Dart, and about 65% of Indian PIN codes get next-day delivery. Orders received before 1 PM are dispatched the same day. Check your PIN code at checkout. Report any damage within 24 hours of delivery to support@alphonsomango.in.
People also ask
How much vitamin C is in a mango?
About 36 mg per 100 g of raw mango, roughly 40% of the Daily Value, according to nutrition tables for mango in general. It is not an Alphonso-specific measurement. For adults, the NIH daily allowance is 90 mg for men and 75 mg for women, so one serving of ripe mango covers a good part of it.
Is mango better than orange for vitamin C?
No, not per serving. The NIH table gives about 70 mg for one medium orange, while 100 g of raw mango gives about 36 mg. A larger portion of mango narrows the gap. Mango is useful for folate and potassium as well, so the two fruits do different jobs in a diet.
Does cooking or storing mango reduce vitamin C?
Yes. Vitamin C is water soluble and destroyed by heat, and the NIH notes that its content may be reduced by prolonged storage and by cooking. Eat ripe mango fresh, cut it just before eating, and treat cooked dishes like halwa as dessert, not as a vitamin C source.
Can I eat mango every day for vitamin C?
For most people a serving of mango a day is fine in season, but it also carries natural sugars. Vitamin C needs are met by a varied diet, and extra vitamin C does not prevent illness. If you manage diabetes, are pregnant or take regular medicines, ask your doctor before making mango a daily habit.
Related searches
- Vitamin C fruits in India
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- Health benefits of Alphonso mango
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- Can people with diabetes eat mango
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- Alphonso mango pulp tin
Sources and further reading
- Wikipedia, Mango.
- National Institutes of Health, Office of Dietary Supplements, Vitamin C: Fact Sheet for Health Professionals, accessed October 2026.
- Wikipedia, Alphonso mango.
- Food Safety and Standards Authority of India, Food Safety and Standards (Prohibition and Restrictions on Sales) Regulations, 2011, Regulation 2.3.5 (compendium version of 2 April 2025).
- Geographical Indications Registry of India, public search record for application 379, Devgad Alphonso Mango (merged with application 139), accessed October 2026.
Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.