Mango
Mango is a tropical stone fruit rich in vitamin C, potassium, and polyphenolic antioxidants, offering anti-inflammatory and metabolic support benefits.
Nutrition · per ~140 g serving · ≈ ⅔ mango
- Vitamin C35.7 mg40% DV
- Copper0.13 mg14% DV
- Manganese0.15 mg6% DV
- Potassium231.0 mg5% DV
- Magnesium14.4 mg3% DV
- Phosphorus23.0 mg2% DV
- Calcium17.4 mg1% DV
- Zinc0.09 mg<1% DV
- Lutein & Zeaxanthin~8.4 mg
- Beta-carotene~7.0 mg
- Carotenoids~8.4 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 63/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C28% DV
- Copper10% DV
- Manganese5% DV
- Potassium4% DV
- Magnesium2% DV
Overview
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.
Health Benefits (5)
- Antioxidant and anti-inflammatory supportmoderateMangiferin and other polyphenols neutralize free radicals and inhibit pro-inflammatory cytokine production, reducing cellular aging and chronic disease risk.
- Cardiovascular health supportmoderatePotassium (165mg/100g) regulates blood pressure through vasodilation and sodium balance; polyphenols reduce arterial stiffness and improve endothelial function.
- Digestive health and gut microbiota supportmoderateFiber (1.75g/100g) and polyphenols serve as prebiotics, promoting beneficial bacterial growth and short-chain fatty acid production linked to metabolic health.
- Immune and skin healthstrongVitamin C (25.5mg/100g) enhances collagen cross-linking, immune cell function, and acts as a cofactor for antioxidant enzyme systems.
- Eye health maintenancemoderateCarotenoids (beta-carotene, lutein, zeaxanthin) accumulate in retinal tissue and protect against age-related macular degeneration and cataracts.
Food Pairings
- ·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.
- ·Mix into oatmeal or chia seed pudding because soluble fiber and plant compounds together moderate glucose response and extend satiety.
Practical Tips
- ·Select mangoes with slight give when gently squeezed; ripen at room temperature away from direct sunlight, then refrigerate to halt ripening and preserve polyphenol content.
- ·Consume mango with skin when possible (if organically grown and thoroughly washed), as the peel concentrates mangiferin and other bioactive polyphenols.
- ·Freeze ripe mango chunks for smoothies; freezing does not significantly degrade polyphenol content and extends shelf life while concentrating nutrients per serving.
- ·Pair with protein or fat source at meals to moderate glucose response and enhance satiety, especially important for metabolic health optimization.
- ·Consume fresh mango within 2-3 days of ripening for maximum polyphenol retention; oxidation gradually reduces bioactive compound concentration over time.
Optimal Timing
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.
- · late evening or as sole post-dinner food, as simple carbohydrates may disrupt glycemic control if consumed without protein/fat balance
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other tropical fruit fruits
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.
What people ask about mango
What is mango?
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.
Is mango healthy?
Mango scores 63/100 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.
Is mango high in protein?
Not particularly. A 140 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Is mango high in fiber?
Not really. A 140 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in mango?
In a 140 g serving, mango is highest in Vitamin C (~40% DV), Copper (~14% DV).
Is mango keto-friendly?
Not really. A 140 g serving has about 18.9 g of net carbs (21.4 g total minus 2.5 g fiber).
When is the best time to eat mango?
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.
How much mango should I eat?
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.
What pairs well with mango?
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.
Supplements that mirror Mango's nutrient profile
Encyclopedia entries that supply the same signature nutrients mango contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Mango
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.