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Fresh mango Calories
Fresh mango
CALORIES
GI
POTASSIUM
FIBER
Fresh mango Nutrition Facts
Selected: 100 g
60
KCAL / 100G
Carbs
15g
· 90%
Protein
0.8g
· 5%
Fat
0.4g
· 5%
Fiber
1.6g
Fresh mango Vitamins & Minerals
Vitamins
Vitamin C
36.4mg · 40% DV
Folate
43µg · 11% DV
Vitamin A
54µg · 6% DV
Vitamin E
0.9mg · 6% DV
Minerals
Potassium ⭐
168mg · 5% DV
Magnesium
10mg · 2% DV
Phosphorus
14mg · 2% DV
Calcium
11mg · 1% DV
Fresh mango Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh mango Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fresh mango Contain Allergens?
No known major allergens
Which Diets Is Fresh mango Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fresh mango Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Fresh mango
Fresh mango — Frequently Asked Questions
How can you tell when a fresh mango is ripe?
A ripe mango usually gives slightly when pressed and often smells sweeter near the stem. If it is still firm, leave it at room temperature for a day or two; if it is very soft, eat it soon.
What is the easiest way to cut a fresh mango?
Because mango has a large flat pit, the simplest method is to slice off the two broad cheeks on either side of the pit. You can then score the flesh and scoop it out, or peel and slice it directly.
How long does cut mango keep in the fridge?
Cut mango generally keeps well for about 2 to 3 days in an airtight container in the refrigerator. Over time it may release juice and lose some of its texture and aroma.
Can fresh mango be frozen?
Yes, mango freezes well when cut into pieces and frozen in a single layer first. Once thawed it becomes softer, so it is best used in smoothies, yogurt bowls, sauces, or desserts.
Is mango a good snack with yogurt?
Yes, pairing mango with yogurt can make the snack more balanced and filling. The yogurt adds protein, which may help slow digestion compared with eating fruit alone.
Is mango better before or after a workout?
Mango can work well before exercise as a light source of carbohydrates. After training, it is often more satisfying when paired with a protein-rich food such as yogurt, kefir, or cottage cheese.
Is it okay to eat mango at night?
Yes, there is nothing inherently harmful about eating mango in the evening. What matters more is your overall portion size and how it fits into your daily eating pattern.
How does mango compare with peach as a snack?
Mango is usually denser and more tropical in flavor, while peach is often juicier and lighter. The better choice depends on whether you want something more substantial or something more refreshing.
Does eating mango 'detox' the body?
No single food detoxes the body, and mango is not an exception. Your liver and kidneys handle detoxification, while fruit can simply be part of an overall healthy diet.
Who should be careful with fresh mango?
People with a mango allergy or sensitivity should avoid it or introduce it cautiously. Anyone who needs to manage portion sizes carefully may also prefer to eat it in measured servings rather than mindlessly snacking from a whole fruit.
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Nutrition data compiled from USDA FoodData Central and scientific sources.