scored 68/100
Also known as ataulfo mango, kent mango
Mango is a tropical stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering anti-inflammatory and metabolic support benefits.
18.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 68.
Originating from South Asia over 4,000 years ago, mango has become a globally cultivated fruit prized for its nutrient density and bioactive compounds. Beyond its appealing sweetness, mango delivers substantial vitamin C (25.5mg per 100g) supporting immune function and collagen synthesis, alongside 165mg of potassium crucial for cardiovascular regulation and blood pressure management. The fruit's most significant longevity value lies in its polyphenol content—particularly mangiferin, quercetin, and gallic acid—compounds with documented anti-inflammatory and antioxidant properties. These bioactives have been shown to modulate oxidative stress and support metabolic health markers. The fiber content (1.75g per 100g) promotes gut microbiota diversity, increasingly recognized as a longevity factor. Mango's carotenoid profile, especially beta-carotene (converted to vitamin A), supports eye health and cellular integrity. The fruit's natural fructose provides quick carbohydrates without causing excessive insulin spikes when consumed whole, due to fiber and polyphenol content moderating glycemic response. Research suggests regular mango consumption may support healthy aging through multiple pathways: antioxidant defense, metabolic flexibility, and chronic disease prevention.
Mangiferin and other polyphenols neutralize free radicals and inhibit pro-inflammatory cytokine production, reducing cellular aging and chronic disease risk.
Potassium (165mg/100g) regulates blood pressure through vasodilation and sodium balance; polyphenols reduce arterial stiffness and improve endothelial function.
Fiber (1.75g/100g) and polyphenols serve as prebiotics, promoting beneficial bacterial growth and short-chain fatty acid production linked to metabolic health.
Vitamin C (25.5mg/100g) enhances collagen cross-linking, immune cell function, and acts as a cofactor for antioxidant enzyme systems.
Carotenoids (beta-carotene, lutein, zeaxanthin) accumulate in retinal tissue and protect against age-related macular degeneration and cataracts.
Mango's natural carbohydrates and quick-absorbing sugars are optimally utilized during midday when insulin sensitivity is highest and metabolic rate peaks. Morning consumption after protein is also suitable, but midday aligns with circadian glucose utilization patterns.
Breaks a fast
Mango's carbohydrate load breaks fasts; reserve for eating windows in intermittent fasting protocols. Best consumed 15-30 minutes post-exercise to replenish muscle glycogen.
Per 100 g of the default form. Bars show how much higher or lower mango is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mango is classified as a tropical fruit (fruit). Mango is a tropical stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering anti-inflammatory and metabolic support benefits.
Mango scores 68/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 140 g serving, mango is highest in Vitamin C (~40% DV), Copper (~14% DV).
Not really. A 140 g serving has about 18.9 g of net carbs (21.4 g total minus 2.5 g fiber).
Best in the midday. Mango's natural carbohydrates and quick-absorbing sugars are optimally utilized during midday when insulin sensitivity is highest and metabolic rate peaks. Morning consumption after protein is also suitable, but midday aligns with circadian glucose utilization patterns.
A typical serving is around 140 g (~96 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mango alongside several other fruit sources.
Mango pairs nicely with: Pair with Greek yogurt or kefir because the probiotics synergize with mango's prebiotic fiber to enhance gut microbiota diversity and short-chain fatty acid production.; Combine with healthy fats (coconut oil, avocado) because lipids enhance absorption of fat-soluble carotenoids and polyphenols, increasing bioavailability.; Pair with fresh mint or ginger because these spices have complementary anti-inflammatory compounds and may enhance overall antioxidant status.; Combine with citrus (lime, lemon) because additional vitamin C amplifies polyphenol stability and iron absorption if paired with iron-rich foods.
Encyclopedia entries that supply the same signature nutrients mango contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mangocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.