Calories in mango: 46 kcal per 100 g

Q: How many calories are in a portion of mango?

A typical portion (80 g, one of your five a day) gives 37 kcal. Per 100 g the figure is 46 kcal.

Q: Is mango high in vitamin C?

Yes. Mango, unripe, green flesh, raw has 90 mg vitamin C per 100 g, 113 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does mango have most of?

By share of the daily reference intake: vitamin C (90 mg, 113 %), copper (0.24 mg, 24 %) and magnesium (21 mg, 5.6 %) per 100 g.

Q: Is mango high in salt?

No. Salt is 0.06 g per 100 g, which is very low under UK rules.

What’s in an 80 g portion

More than half of a portion is water. The rest is 9 g carbohydrate and 2.3 g fibre.

0.16 gFat

0.4 gProtein

9 gCarbohydrate

2.3 gFibre

67.4 gWater

0.7 gMinerals and the rest

0.16 gFat
0.4 gProtein
9 gCarbohydrate
2.3 gFibre
67.4 gWater
0.7 gMinerals and the rest

Below average for vegetables

Mango is 46 kcal per 100 g. The 240 vegetables in this database average 59.9.

Mango46

Vegetables average59.9

Low in fat

0.2 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.16 g

Saturates, per portion0.08 g

Vitamins and minerals in mango

One of the 15 recorded reach the “high in” level. Vitamin C leads.

90 %

Vitamin C

72 mg in an 80 g portion

17th of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Copper0.19 mg19 %

Magnesium16.8 mg4.5 %

Potassium88 mg4.4 %

Iron0.56 mg4 %

Thiamin (vitamin B1)0.02 mg2.2 %

None recorded

Vitamin D
Vitamin B12

Show all 15 with amounts

Vitamin C72 mg, 90 %

Copper0.19 mg, 19 %

Magnesium16.8 mg, 4.5 %

Potassium88 mg, 4.4 %

Iron0.56 mg, 4 %

Thiamin (vitamin B1)0.02 mg, 2.2 %

Niacin (vitamin B3)0.32 mg, 2 %

Vitamin E0.23 mg, 1.9 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Phosphorus11.2 mg, 1.6 %

Vitamin A0.012 mg, 1.5 %

Calcium10.4 mg, 1.3 %

Chloride1.6 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What mango doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 1.9 % of the vitamin A reference intake per 100 g.

Vitamin D

0mgin mango

Find it inBloater, grilled500 % per 100 g

Vitamin B12

0mgin mango

Find it inLiver, ox, raw4400 % per 100 g

Vitamin A

1.9%in mango, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Mango against other vegetables

Per 100 g, mango has the most vitamin C of the 6 here, ahead of cabbage (green, boiled).

90mg

45mg

44mg

33mg

31mg

30mg

Mango, unripe, green flesh, rawthis page

Cabbage, green, boiled−45 mg

Broccoli, green, boiled−46 mg

Mustard and cress, raw−57 mg

Amaranth leaves, boiled−59 mg

Ackee, canned, drained−60 mg

All values per 100 g, from the same dataset. Differences are against mango.

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Questions about mango

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of mango?

A typical portion (80 g, one of your five a day) gives 37 kcal. Per 100 g the figure is 46 kcal.

Is mango high in vitamin C?

Yes. Mango, unripe, green flesh, raw has 90 mg vitamin C per 100 g, 113 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does mango have most of?

By share of the daily reference intake: vitamin C (90 mg, 113 %), copper (0.24 mg, 24 %) and magnesium (21 mg, 5.6 %) per 100 g.

Is mango high in salt?

No. Salt is 0.06 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-273, Mango, unripe, green flesh, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 61 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.