One hundred grams of mango provides approximately 60-65 calories, 15-17g of carbohydrates, 36-38mg of vitamin C (40-42% daily value), 54-58 mcg of vitamin A (6% DV), and 1.6g of dietary fibre. Mangoes are one of the most nutrient-dense tropical fruits, delivering more vitamin C per calorie than oranges and more vitamin A than most other fruits (source: USDA FoodData Central).
*Last Updated: March 2026*
Complete Nutrition Table: Pakistani Mango Varieties (Per 100g)
| Nutrient | [Langra](/mangoes/langra/) | [Sindhri](/mangoes/sindhri/) | [Anwar Ratol](/mangoes/anwar-ratol/) | [Chaunsa Mosami](/mangoes/white-chaunsa-mosami/) | [12 No. Ratol](/mangoes/12-number-ratol/) | [Nawab Puri](/mangoes/white-chaunsa-nawab-puri/) | General Mango (USDA) |
|---|---|---|---|---|---|---|---|
| Calories (kcal) | 60 | 65 | 62 | 63 | 63 | 65 | 60 |
| Carbohydrates | 15g | 17g | 16g | 16.5g | 16g | 17g | 15g |
| Sugar | 13.7g | 14.8g | 14.2g | 14.5g | 14.3g | 15.0g | 13.7g |
| Dietary Fibre | 1.6g | 1.2g | 1.0g | 1.1g | 1.0g | 1.1g | 1.6g |
| Protein | 0.8g | 0.8g | 0.8g | 0.8g | 0.8g | 0.8g | 0.8g |
| Fat | 0.4g | 0.4g | 0.4g | 0.4g | 0.4g | 0.4g | 0.4g |
| Vitamin C | 36.4mg (40% DV) | 38mg (42% DV) | 35mg (39% DV) | 37mg (41% DV) | 36mg (40% DV) | 38mg (42% DV) | 36.4mg (40% DV) |
| Vitamin A | 54mcg (6% DV) | 58mcg (6% DV) | 56mcg (6% DV) | 57mcg (6% DV) | 56mcg (6% DV) | 58mcg (6% DV) | 54mcg (6% DV) |
Vitamins in Mango (Detailed Breakdown Per 100g)
| Vitamin | Amount | % Daily Value | Key Benefit |
|---|---|---|---|
| Vitamin C | 36.4 mg | 40% | Immune support, collagen production |
| Vitamin A (as RAE) | 54 mcg | 6% | Eye health, skin integrity |
| Vitamin E | 0.9 mg | 6% | Antioxidant protection |
| Vitamin K | 4.2 mcg | 4% | Blood clotting, bone health |
| Vitamin B6 | 0.12 mg | 7% | Brain function, haemoglobin production |
| Folate (B9) | 43 mcg | 11% | Cell division, fetal development |
| Thiamine (B1) | 0.03 mg | 3% | Energy metabolism |
| Riboflavin (B2) | 0.04 mg | 3% | Energy production |
| Niacin (B3) | 0.67 mg | 4% | DNA repair, metabolism |
Source: USDA FoodData Central (FDC ID: 169910)
Minerals in Mango (Per 100g)
| Mineral | Amount | % Daily Value |
|---|---|---|
| Potassium | 168 mg | 4% |
| Magnesium | 10 mg | 2% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.06 mg | 3% |
| Calcium | 11 mg | 1% |
| Iron | 0.16 mg | 1% |
| Phosphorus | 14 mg | 1% |
| Zinc | 0.09 mg | 1% |
How Mango Compares to Other Fruits
| Fruit (100g) | Calories | Vitamin C | Vitamin A | Fibre | Sugar |
|---|---|---|---|---|---|
| Mango | 60 | 36.4 mg | 54 mcg | 1.6g | 13.7g |
| Orange | 47 | 53.2 mg | 11 mcg | 2.4g | 9.4g |
| Banana | 89 | 8.7 mg | 3 mcg | 2.6g | 12.2g |
| Apple | 52 | 4.6 mg | 3 mcg | 2.4g | 10.4g |
| Strawberry | 32 | 58.8 mg | 1 mcg | 2.0g | 4.9g |
| Papaya | 43 | 60.9 mg | 47 mcg | 1.7g | 7.8g |
| Pineapple | 50 | 47.8 mg | 3 mcg | 1.4g | 9.9g |
| Guava (amrood) | 68 | 228.3 mg | 31 mcg | 5.4g | 8.9g |
Mangoes provide 5 times more vitamin A than oranges and 8 times more than apples. The combination of vitamin A, C, and E makes mango one of the best antioxidant-rich fruits available.
Antioxidants and Phytochemicals
Beyond standard vitamins and minerals, mangoes contain powerful bioactive compounds:
- **Beta-carotene**: The precursor to vitamin A that gives mango its golden colour — 640 mcg per 100g
- **Mangiferin**: A unique polyphenol found almost exclusively in mangoes, studied for anti-inflammatory and anti-diabetic properties (Journal of Ethnopharmacology, 2019)
- **Quercetin**: A flavonoid with anti-inflammatory effects
- **Gallic acid**: An antioxidant that supports digestive health
- **Zeaxanthin**: Protects eyes from blue light damage — 23 mcg per 100g
Glycaemic Index and Diabetic Considerations
Mango has a glycaemic index (GI) of 51-56, placing it in the low-to-medium GI category. The glycaemic load (GL) per 120g serving is approximately 8, which is considered low. For more details, read our guide on [mango and diabetes](/blog/mango-and-diabetes/).
How Many Mangoes Meet Your Daily Vitamin Needs?
- **Vitamin C**: Just one medium mango (200g) provides 80% of your daily vitamin C
- **Vitamin A**: One mango provides 12% of daily vitamin A needs
- **Folate**: One mango provides 22% of daily folate — important for pregnant women
- **Copper**: One mango provides 24% of daily copper needs
Frequently Asked Questions
Are mangoes high in sugar?
Mangoes contain 13.7g of natural sugar per 100g, which is moderate among fruits. Grapes (16.3g), cherries (12.8g), and bananas (12.2g) have comparable sugar levels. The fibre, vitamins, and antioxidants in mango far outweigh sugar concerns for most people.
Which mango variety is lowest in calories?
[Langra](/mangoes/langra/) has the lowest calorie content at approximately 60 kcal per 100g, with slightly higher fibre (1.6g) that slows sugar absorption. It is the best variety for calorie-conscious mango lovers.
Do mangoes have protein?
Mangoes contain a small amount of protein (0.8g per 100g). They are not a significant protein source, but pairing mango with yoghurt (for lassi) or nuts adds protein for a balanced snack.
Are dried mangoes as nutritious as fresh?
Dried mangoes are calorie-dense (about 314 kcal per 100g) because water has been removed. Vitamin C is significantly reduced during drying, but fibre and minerals are concentrated. Watch for added sugar in commercial dried mango — always check labels.
Is mango peel nutritious?
Mango peel contains higher concentrations of certain antioxidants (mangiferin, quercetin) than the flesh. However, it also contains urushiol and may have pesticide residues, so eating the peel is generally not recommended. At MMA Farms, we focus on the flesh — where the flavour is.
How does cooking affect mango nutrition?
Heat destroys some vitamin C (up to 30% loss) but does not significantly affect vitamin A, fibre, or minerals. For maximum nutrition, eat mangoes fresh and uncooked.
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Malik Muneeb Altaf
Premium Pakistani mangoes from Multan. 100% carbide-free, farm to table freshness. Follow us on Instagram for orchard updates.