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Mango (Small) Calories
Vitamin C, fiber, antioxidant
CALORIES
GI
POTASSIUM
FIBER
Mango (Small) Nutrition Facts
Selected: 100 g
60
KCAL / 100G
Carbs
15g
· 90%
Protein
0.8g
· 5%
Fat
0.4g
· 5%
Fiber
1.6g
Mango (Small) Vitamins & Minerals
Vitamins
Vitamin C
36.4mg · 40% DV
Folate
43µg · 11% DV
B6
0.12mg · 7% DV
Vitamin A
54µg · 6% DV
Minerals
Potassium ⭐
168mg · 5% DV
Magnesium
10mg · 2% DV
Phosphorus
14mg · 2% DV
Calcium
11mg · 1% DV
Mango (Small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mango (Small) 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 Mango (Small) Contain Allergens?
No known major allergens
Which Diets Is Mango (Small) 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
Mango (Small) Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mango (Small)
Mango (Small) — Frequently Asked Questions
How can I tell when a small mango is ripe?
A ripe mango gives slightly when pressed and often smells sweet near the stem. Skin color alone is not a reliable test because it varies by variety.
How do I ripen a mango at home?
Leave it at room temperature for a day or two. To speed things up, keep it in a paper bag with a banana or apple, then refrigerate once ripe.
How long does cut mango keep in the fridge?
Stored in an airtight container, cut mango usually keeps well for about 2 to 3 days. If it develops an off smell, excess liquid, or a fermented taste, it is best discarded.
Can mango be frozen?
Yes, diced mango freezes well, especially if you freeze the pieces in a single layer first. After thawing it becomes softer, so it works best in smoothies, yogurt bowls, or sauces.
Is mango okay to eat on an empty stomach?
For most people, yes. If you have a sensitive stomach, pairing it with yogurt, kefir, or a few nuts may feel gentler than eating it alone.
Is mango better before or after a workout?
It can work at either time depending on the meal. Before exercise, it is an easy fruit-based carb option; after exercise, pairing it with a protein source makes the snack more balanced.
What should I pair with mango to make it more filling?
Mango is more satisfying when combined with protein or fat. Good options include yogurt, cottage cheese, chia seeds, or a small handful of nuts.
How does mango compare with banana?
Mango is usually juicier and more aromatic, while banana is creamier and often more convenient for baking or thick smoothies. The better choice depends on the texture and flavor you want.
Is it fine to eat mango every day?
It can fit into a daily diet when portions are reasonable. It is still a good idea to rotate fruits so you get a wider range of nutrients and plant compounds.
Who should be careful with mango?
People with a mango allergy or skin reactions after handling the peel should be cautious. Those managing diabetes may also want to consider mango as part of their total carbohydrate intake for the day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.