The health benefits of Alphonso mango come from vitamin C, folate, potassium, fibre and carotenoids. Raw mango gives about 36 mg of vitamin C and roughly 60 kcal per 100 g. It has natural sugar, so watch portions and ask your doctor if needed.
This is general nutrition information, not medical advice. Where a number comes from a published source for mango in general, we say so; the exact figures for one Alphonso fruit vary with size, ripeness and growing conditions.
What the health benefits of Alphonso mango really are
Alphonso is a fruit, and its health value is that of a ripe, orange-fleshed mango: it gives you water, natural sugars, fibre and a good range of vitamins and minerals for the calories. It is not a medicine, and no single food changes your health on its own. What a mango does well is replace less useful snacks with something sweet that also brings vitamin C, folate, potassium and carotenoids.
The variety is named after Afonso de Albuquerque, and its pulp is described as rich, creamy and non-fibrous. In Maharashtra it is called Hapus, so searches for "hapus mango benefits" and "benefits of Alphonso mango" are about the same fruit. We sell it as AlphonsoMango.in, run by Powle Home Foods in Mumbai, and we are an FSSAI-licensed seller. This page explains the nutrition we can stand behind.
Nutrition facts per 100 g of raw mango
| Nutrient | About | Share of Daily Value |
|---|---|---|
| Energy | 60 kcal | Not applicable |
| Carbohydrate | 15 g | Includes about 14 g of sugars |
| Dietary fibre | 1.6 g | Not applicable |
| Protein | 0.8 g | Not applicable |
| Vitamin C | 36 mg | Roughly 40% |
| Folate | 43 micrograms | Around 11% |
| Potassium | 168 mg | About 6% |
These figures are for raw mango in general, from the Wikipedia page for mango. Alphonso fruits generally weigh 150 to 300 g, but the skin and stone are not eaten, so the edible pulp from one fruit is less than its weight. That makes it easy to overestimate a portion. A small bowl of pulp and a whole large fruit can differ by several hundred calories.
Benefits, nutrient by nutrient
- Vitamin C. At about 36 mg per 100 g, mango supplies roughly 40% of the Daily Value. Your body needs vitamin C regularly because it does not store it, and it supports normal immune function and the absorption of iron from plant foods.
- Folate. About 43 micrograms per 100 g. Folate is needed for normal cell division. It does not replace any supplement a doctor has prescribed, for example in pregnancy; see our page on mango during pregnancy.
- Potassium. About 168 mg per 100 g, a small but useful contribution among fruits and vegetables.
- Fibre. About 1.6 g per 100 g adds bulk to meals. Eating whole pulp is better than juice for fibre.
- Carotenoids. The orange colour of the flesh comes from carotenoids, some of which the body can convert to vitamin A.
- Water. Ripe mango is mostly water, so it adds to your fluid intake in summer.
We avoid bigger claims. Statements that mango cures a condition, lowers blood pressure or boosts fertility are not supported by what we can cite. If you want the fuller picture on specific topics, see our guides to Alphonso mango nutritional value and mangoes and eye health.
Sugar, calories and portions
Mango is sweet because of natural sugars, about 14 g in every 100 g of raw fruit, and a ripe Alphonso is sweeter than a firm one. For most healthy adults, a reasonable portion of fruit fits into a balanced diet. If you are counting calories, treat mango like any other fruit: measure the pulp, not the whole fruit, and avoid adding sugar to shakes and desserts.
People who manage diabetes or blood sugar should speak to their doctor or dietitian about how much mango suits them and when to eat it, because the right amount depends on their readings and medicines. Our mango and diabetes guide and mango and weight guide go into this.
Who should be careful
- Anyone with diabetes, pre-diabetes or gestational diabetes. Ask your doctor about portions.
- People sensitive to mango skin or sap. The skin and sap contain urushiol, which can irritate the mouth or skin. Peel the fruit. Mango is in the same family as cashew and pistachio.
- Babies starting solids. Ask your paediatrician first; see mango allergy in babies.
- People with allergies or digestive conditions. Speak to your doctor if mango has caused symptoms before.
Ripening and your health
How a mango is ripened matters as much as the nutrients in it. Selling fruit ripened with calcium carbide, which produces acetylene gas, is prohibited under Regulation 2.3.5 of the Food Safety and Standards (Prohibition and Restrictions on Sales) Regulations, 2011. A May 2024 release from the Ministry of Health and Family Welfare via PIB lists dizziness, irritation, difficulty in swallowing and vomiting among effects linked to carbide residues. Ethylene up to 100 ppm is the permitted alternative.
We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds.
Colour and smell are rough clues, not proof, and no home test shows how a mango was ripened. Ask any seller how the fruit is ripened. For more, read how to identify carbide-ripened mangoes online.
How to eat and store it
Eat Alphonso plain, as pulp over yoghurt, or in aamras, shakes and kulfi. Let a firm fruit ripen at room temperature, because cold can slow or stall ripening. Once it is soft and fragrant you can refrigerate it for a short time. Keep cut mango covered in the fridge and eat it soon. Our aamras recipe and mango recipe collection have ideas.
Season and where to buy
Alphonso is harvested about February to June, with the best supply from March to May. The 2027 season opens on 1 February 2027. Outside the season fresh Alphonso is not sold by us; Alphonso mango pulp tins are available all year, from Rs 590. Our fresh fruit is sourced from 48 villages across the Ratnagiri and Devgad belt, and Alphonso from that belt is GI-tagged in India (GI No. 139). We hold GI Authorised User certificate AU/5974/GI/139/260 (GI No. 139). Fresh Alphonso is listed from Rs 1,849 per dozen. A dozen weighs roughly 1.8 to 3.3 kg depending on grade.
People also ask
What are the health benefits of Alphonso mango?
Ripe mango gives vitamin C, folate, potassium, fibre and carotenoids, about 36 mg, 43 micrograms and 168 mg per 100 g of raw fruit for the first three. It also has natural sugar, so portions matter. It supports a balanced diet but is not a medicine, and people with health conditions should ask their doctor.
How many calories are in an Alphonso mango?
Raw mango has about 60 kcal per 100 g, according to published figures. An Alphonso fruit weighs roughly 150 to 300 g, but the skin and stone are not eaten, so the calories depend on how much pulp you actually eat. Measure the pulp, and skip added sugar.
Is Alphonso mango good for diabetics?
It depends on the person. Mango contains about 14 g of natural sugar per 100 g, and ripe fruit is sweeter than firm fruit. People with diabetes should ask their doctor or dietitian how much mango suits them, when to eat it and how to fit it around their medicines and readings.
Can I eat Alphonso mango every day?
For most healthy adults, a sensible portion of ripe mango during the season fits into a balanced diet. Watch the total amount if you are counting calories or sugar, and peel the fruit if the skin irritates you. If you manage a condition, ask your doctor how often and how much.
Related searches
- Mango health benefits
- Alphonso mango nutritional value
- Can people with diabetes eat mango
- Mango for weight loss
- Mango during pregnancy
- Mango health benefits for baby
- Buy Ratnagiri Alphonso mango
- Alphonso mango pulp tin
Sources and further reading
- Wikipedia, 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).
- Ministry of Health and Family Welfare via PIB, FSSAI Alerts Fruit Traders to Ensure Compliance with Prohibition of Calcium Carbide in Fruit Ripening, 18 May 2024.
- 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.