Mango is low in calories but full of lots of nutrient.

One cup (165 grams) of sliced mango provides:

Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67% of the Reference Daily Intake (RDI)
Copper: 20% of the RDI
Folate: 18% of the RDI
Vitamin B6: 11.6% of the RDI
Vitamin A: 10% of the RDI
Vitamin E: 9.7% of the RDI
Vitamin B5: 6.5% of the RDI
Vitamin K: 6% of the RDI
Niacin: 7% of the RDI
Potassium: 6% of the RDI
Riboflavin: 5% of the RDI
Manganese: 4.5% of the RDI
Thiamine: 4% of the RDI
Magnesium: 4% of the RDI
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair.

Mango is an Antioxidant

Mango is packed with polyphenols — plant compounds that function as antioxidants. It has over a dozen different types, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many others.

Antioxidants are important as they protect your cells against free radical damage. Free radicals are highly reactive compounds that can bind to and damage your cells.

Research has linked free radical damage to signs of aging and chronic diseases. Amongst the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful.



Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes and other illnesses. Health and nutritional benefits of mango.

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Can Boost Immunity

Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides 10% of your daily vitamin A needs.

Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk.

On top of this, the same amount of mango provides nearly three-quarters of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively and improve your skin’s defenses.

Mango also contains folate, vitamin K, vitamin E and several B vitamins, which aid immunity as well.

Can Support Heart Health

Mango contains nutrients that support a healthy heart. For instance, it offers magnesium and potassium, which help maintain a healthy pulse and your blood vessels relax, promoting lower blood pressure levels. Mango also contains a unique antioxidant called mangiferin.



Animal studies have found that mangiferin may protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death).

In addition, it may lower blood cholesterol, triglycerides and free fatty acid levels.

While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed before it can be recommended as a treatment.

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