Does mango have iron? Yes, but only a little, about 0.16 mg per 100 g of fresh pulp. Its real help is vitamin C, about 36 mg per 100 g, which may improve absorption of iron from plant foods eaten with it.
Iron in mango: the numbers
If you want a plain answer to does mango have iron or kya aam mein iron hota hai, it is yes, but the amount is small. Standard food composition tables for raw mango list about 0.16 mg of iron per 100 g of pulp. A mango that gives you roughly 200 g of edible pulp would therefore provide about 0.3 mg. That is a tiny share of what most adults need in a day, so no one should count on mango as their iron source.
The table below shows approximate values per 100 g of raw mango pulp, based on widely used food composition data. These are generic mango values. Alphonso can differ a little with ripeness and growing conditions, so treat every figure as a rough guide.
| Nutrient (per 100 g, about) | Raw mango |
|---|---|
| Energy | About 60 kcal |
| Iron | About 0.16 mg |
| Vitamin C | About 36 mg |
| Folate | About 43 µg |
| Dietary fibre | About 1.6 g |
| Potassium | About 168 mg |
So are mangoes high in iron? No. Are they useful in an iron-aware diet? They can be, and the reason is vitamin C.
Why the vitamin C matters
Plant foods contain non-haem iron, which the body absorbs less easily than the haem iron found in meat and fish. Vitamin C is widely documented to help the body take up non-haem iron when the two are eaten in the same meal. Mango is a good source of vitamin C: roughly 36 mg per 100 g of raw pulp, which is roughly 40% of the Daily Value.
This is the honest way to think about iron in mango. The fruit does not give you much iron itself. What it may do is help you get more from the lentils, beans, greens or nuts on the same plate. A meal such as dal, rice and a mango salad on the side is a more useful combination than mango eaten alone.
Mango vs other foods for iron
Here is how mango compares with some everyday foods. The values are approximate, taken from commonly used food composition databases, and they change with the variety and how the food is cooked.
| Food (per 100 g) | Iron, about |
|---|---|
| Raw cashews | 6.7 mg |
| Cooked spinach | 3.6 mg |
| Cooked lentils | 3.3 mg |
| Pomegranate | 0.3 mg |
| Banana | 0.3 mg |
| Mango | 0.16 mg |
| Apple | 0.1 mg |
Among fruits, mango sits at the lower end for iron, in the same range as apple. Cashews, lentils and cooked greens are far ahead. If you are looking at fruit for iron, dried fruit such as apricots or raisins carries more per 100 g than fresh fruit, though it also carries more sugar.
Pairings that help
If you like mango and want to use it well, pair it with an iron-containing food at the same meal. A few simple ideas:
- Mango and chickpea or rajma salad: cubed ripe mango with boiled chickpeas, onion and lemon.
- Spinach and mango salad: raw or lightly wilted spinach with mango cubes and a squeeze of lime.
- Mango with cashews: a shake or a bowl of chopped mango topped with roasted cashews. Our W180 cashew nuts are one option, and the product page carries the current price and pack sizes.
- Dal, roti and a side of fresh mango: the ordinary Indian meal already works, you only need to keep the fruit on the same plate.
- Aamras made from pulp: if fresh fruit is out of season, Alphonso pulp tins are sold all year.
Fresh fruit is better than dried for this purpose. Drying removes water and concentrates sugar, and some of the vitamin C is lost along the way. A 100 g serving of dried mango carries far more sugar than the same weight of fresh pulp.
What reduces iron absorption
Some everyday habits work against iron uptake from plant foods. Tea and coffee contain tannins that can reduce how much non-haem iron you absorb when drunk with a meal, so many dietitians suggest leaving a gap of an hour or so. Calcium, in large amounts from supplements or heavy dairy at the same meal, can also compete with iron. Phytates in some whole grains and legumes have a similar effect, although soaking, sprouting and cooking reduce them.
None of this means you should avoid these foods. It only means that if you are paying attention to iron, timing your tea and coffee away from your main meal is a small change that may help.
Who should watch iron
Iron needs are higher for women in the years when they menstruate, in pregnancy, for growing children and teenagers, and for people who follow vegetarian or vegan diets. Feeling tired, looking pale or being short of breath can have many causes. Only a blood test can show whether you are low in iron, and a doctor decides what to do about it.
This page is general nutrition information, not medical advice. A mango is not a treatment for anaemia. If you have a condition, are pregnant, or take iron supplements, ask your doctor or dietitian how to fit fruit and iron-rich foods into your diet. People with diabetes should also ask about portions, because mango contains natural sugar.
A note on Alphonso
We sell Alphonso mangoes from the Ratnagiri and Devgad belt, sourced across 48 villages on the Konkan coast. Our fruit is graded by size and sold by the dozen. The numbers above come from general food data, not from lab tests on our fruit, so we do not claim that Alphonso has more iron or vitamin C than other mangoes.
What we can say is how the fruit is handled. We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds.
Fresh Alphonso is a seasonal fruit: it 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. You can choose between Ratnagiri Alphonso and Devgad Alphonso, or browse the full mango collection. Delivery is by Blue Dart, and you can check your PIN code at checkout.
People also ask
Does mango have iron?
Yes, but only a small amount. Raw mango pulp has about 0.16 mg of iron per 100 g, so a whole mango gives well under 1 mg. It is not a rich source. Its value lies in vitamin C, which may help your body absorb iron from other foods in the same meal.
Are mangoes high in iron?
No. Mangoes are low in iron compared with foods such as cashews, lentils and cooked spinach. At roughly 0.16 mg per 100 g they sit near apple and below pomegranate. They are better seen as a vitamin C partner that may support iron absorption from the rest of your plate.
Does mango help with iron absorption?
It may. Mango provides about 36 mg of vitamin C per 100 g, and vitamin C is widely documented to improve absorption of non-haem iron from plant foods eaten at the same meal. It does not replace iron-rich foods or supplements prescribed by a doctor, and results vary from person to person.
Is mango good for anaemia?
Mango can be part of a balanced diet, but it is not a treatment for anaemia and contains very little iron itself. If you are anaemic or think you might be, see a doctor for tests and advice. Your doctor or dietitian can suggest iron-rich foods and whether you need supplements.
Related searches
- Devgad Alphonso mango
- Ratnagiri Alphonso mango
- W180 cashew nuts
- Alphonso mango pulp
- Mango for constipation
Sources and further reading
- Wikipedia, Mango, nutrient and production figures.
- Wikipedia, Alphonso mango.
- Wikipedia, Cashew.
Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.