In short: 100 g of mango contains 60 calories, 0.82 g of protein, 15 g of carbohydrate and 0.38 g of fat. A cup pieces (165 g) portion has about 99 calories and 1.4 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup pieces |
|---|---|---|
| Calories | 60 kcal | 99 kcal |
| Protein | 0.82 g | 1.4 g |
| Total fat | 0.38 g | 0.63 g |
| Saturated fat | 0.09 g | 0.15 g |
| Monounsaturated fat | 0.14 g | 0.23 g |
| Polyunsaturated fat | 0.07 g | 0.12 g |
| Carbohydrate | 15 g | 25 g |
| Dietary fiber | 1.6 g | 2.6 g |
| Total sugars | 14 g | 23 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 1.6 mg |
Sugar accounts for 14 g per 100 g, so portion size matters if you are watching sugar intake.
It is low in sodium, at 1 mg per 100 g.
The standout micronutrient is vitamin C, at 40% of the daily value per 100 g — vitamin C supports immune function and collagen formation.
| Nutrient | Per 100 g | Per cup pieces |
|---|---|---|
| Potassium | 168 mg | 277 mg |
| Calcium | 11 mg | 18 mg |
| Iron | 0.16 mg | 0.26 mg |
| Magnesium | 10 mg | 16 mg |
| Zinc | 0.09 mg | 0.15 mg |
| Selenium | 0.6 µg | 0.99 µg |
| Nutrient | Per 100 g | Per cup pieces |
|---|---|---|
| Vitamin A | 54 µg | 89 µg |
| Vitamin C | 36 mg | 60 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.9 mg | 1.5 mg |
| Vitamin K | 4.2 µg | 6.9 µg |
| Thiamin | 0.03 mg | 0.05 mg |
| Riboflavin | 0.04 mg | 0.06 mg |
| Niacin | 0.67 mg | 1.1 mg |
| Vitamin B-6 | 0.12 mg | 0.2 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 43 µg | 71 µg |
| Choline | 7.6 mg | 13 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 92nd out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 169910, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Mangos, raw.