Yes, mango has calcium, but only a small amount. Raw mango provides about 11 mg of calcium per 100 g, roughly 1% of the Daily Value, so it is a fruit to enjoy for vitamin C and flavour rather than as a calcium source.
How much calcium is in mango
The figure that appears in standard nutrition tables for raw mango is about 11 mg of calcium per 100 g. Wikipedia's nutrition table for mango lists this as 1% of the Daily Value. In plain terms, you would need to eat a great deal of mango to make any difference to your calcium intake, and no one should plan to.
That does not make mango a poor food. Fruit is rarely where calcium comes from, and mango earns its place for other reasons. If you came here asking "does mango have calcium", the honest answer is yes, a little, and the details below show how little. We sell Alphonso mango, so we are keen on the fruit, but we would rather you plan your calcium from better sources and enjoy mango for what it offers.
The numbers on this page describe mango in general. We do not know of a reliable published figure for Alphonso alone, so we do not claim one. Think of the 11 mg as a footnote, not a feature: it is there, it counts for very little, and the rest of the fruit is where the value lies. If you want the wider picture of what the fruit offers, our guide to mango nutrition facts sets out the full table.
Calcium by serving size
Here is the simple arithmetic, scaling the 11 mg per 100 g figure. These are approximate values, because real fruit varies with ripeness and variety.
| Amount of mango flesh | Approximate calcium |
|---|---|
| 100 g | about 11 mg |
| 150 g (a small bowl) | about 17 mg |
| 200 g | about 22 mg |
| 300 g | about 33 mg |
Remember that a whole Alphonso fruit generally weighs 150 to 300 g, and part of that is skin and stone. The edible flesh is less than the full weight, so one fruit gives you less than the top row of the table suggests. A dozen weighs roughly 1.8 to 3.3 kg depending on grade, which gives you an idea of how many fruits that is.
What mango offers instead
If calcium is small, what does mango bring? The same table shows these values per 100 g of raw mango, again approximate:
| Nutrient | Amount |
|---|---|
| Energy | about 60 kcal |
| Water | about 83.5 g |
| Carbohydrate | about 15 g, of which sugars about 13.7 g |
| Dietary fibre | about 1.6 g |
| Vitamin C | about 36.4 mg (roughly 40% of the Daily Value) |
| Folate | about 43 mcg (roughly 11% of the Daily Value) |
| Potassium | about 168 mg |
| Magnesium | about 10 mg |
| Iron | about 0.16 mg |
| Calcium | about 11 mg |
Vitamin C and folate stand out. We have separate pages on iron in mango and on benefits of mangoes for the eyes, which look at those nutrients in more detail. Nutrition varies by variety, ripeness and serving, so treat any figure as a guide.
Where calcium comes from
People often ask which fruit has the highest calcium. Fruit in general is a modest source. Foods usually named for calcium include milk, curd and paneer, ragi, sesame seeds and green leafy vegetables. Among dried fruits, dried figs are a useful example: they provide about 162 mg of calcium per 100 g, around 12% of the Daily Value. That is far above fresh mango, though a handful of dried fig is a dense, sweet snack and has its own calories.
Dried figs are a different product from fresh mango, and the comparison is only to show scale. If you want to know more about them, read our notes on dried figs nutrition facts and anjeer nutrition, or see our dried anjeer.
Your daily calcium need depends on age, sex and life stage. If you are worried about bone health, pregnancy, breastfeeding or a deficiency, speak to your doctor or a dietitian instead of relying on a food list.
What this means for Alphonso
Our fruit is Alphonso from the Ratnagiri and Devgad belt on the Konkan coast, sourced across 48 villages. Alphonso pulp is described as rich, creamy and non-fibrous, which is why many people love it, but we do not make calcium claims for it. We hold GI Authorised User certificate AU/5974/GI/139/260 (GI No. 139), and you can read the details on our Brand Facts page.
We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds. Fresh Alphonso is harvested from about February to June, with the best supply from March to May, and the 2027 season opens on 1 February 2027. Outside the season we do not sell fresh Alphonso, but Alphonso pulp tins are available all year.
Pairing mango with calcium foods
A simple way to get both is to eat mango alongside a dairy food. A mango lassi, mango with curd, or a bowl of cubed mango with milk puts a naturally sweet fruit next to a real calcium source. Neither changes the fact that mango itself contributes little calcium, but it makes for a balanced snack. For ideas, browse our mango recipes and the notes on mango for breakfast.
Portion and sugar note
Mango is a sweet fruit, with about 13.7 g of sugars per 100 g. For most people, one serving of cut fruit fits comfortably into a balanced diet. If you have diabetes, kidney problems or another condition, ask your doctor or dietitian how much mango suits you. This page is general nutrition information and not medical advice.
If you are buying mango for the family, remember that the season is short, ripe fruit keeps only a few days, and the pulp tin is the all-year option. For help choosing a size, see the Ratnagiri Alphonso mango page, where a dozen starts from Rs 1,849 (check the product page for the current price).
People also ask
Is mango high in calcium?
No. Raw mango provides about 11 mg of calcium per 100 g, roughly 1% of the Daily Value. It is a low-calcium fruit. Mango is better known for vitamin C, at about 36 mg per 100 g, so use dairy, ragi, sesame or leafy vegetables for calcium and enjoy mango for flavour.
Which fruit has the highest calcium?
Among dried fruits, figs are a well-known example: about 162 mg of calcium per 100 g, around 12% of the Daily Value. Fresh fruit is generally a modest source. Because figs are dried and dense, portions are small. Ask a dietitian if you need to raise your calcium intake.
How much calcium is in one mango?
A whole mango varies in size, and only the flesh counts. At about 11 mg per 100 g, 200 g of flesh gives roughly 22 mg. An Alphonso weighs about 150 to 300 g with skin and stone, so one fruit gives somewhat less than that. These are approximate figures.
Does Alphonso mango have more calcium than other mangoes?
We are not aware of a reliable published figure that separates Alphonso from other mangoes, so we make no such claim. The 11 mg per 100 g value is for raw mango in general. Alphonso is known for its creamy, non-fibrous pulp and flavour, not for extra calcium.
Is eating one mango a day too much?
For most healthy people, one mango as a serving of fruit can fit into a balanced diet, but it is sweet, with about 13.7 g of sugars per 100 g. People with diabetes or other conditions should ask their doctor or dietitian. We cannot give personal advice on this page.
Related searches
- Mango nutrition facts
- Iron in mango
- Benefits of mangoes for the eyes
- Dried figs nutrition facts
- Mango for liver
- Mango recipes
- Alphonso mango pulp tin
- Buy Ratnagiri Alphonso mango
Sources and further reading
- Wikipedia, Mango.
- Wikipedia, Fig.
- Wikipedia, Alphonso mango.
Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.