Mangos, raw
FDC 169910cup pieces (165 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 83 · +2 vs Fruits & juices medianMango lands at 83 of 100, a Strong score and rank 27th of 60 in Fruits & juices, with vitamin C reaching 40% DV in a cup of pieces that runs 60 calories per 100 grams.
A cup of pieces, about 165 grams, is the standard way to eat mango fresh, whether sliced over yogurt, diced into salsa, or blended into a smoothie. It carries 13.7 grams of sugar per 100 grams alongside a modest 1.6 grams of fiber, so portion size is worth watching for anyone keeping an eye on sugar intake.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | 3% |
| Total fat | 0.38 g | 0% |
| Saturated fat | 0.09 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 1.6 g | 6% |
| Sugars | 14 g | |
| Protein | 0.82 g | 2% |
| Potassium | 168 mg | 4% |
| Calcium | 11 mg | 1% |
| Iron | 0.16 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 36 mg | 40% |
| Vitamin A | 54 µg | 6% |
| Vitamin E | 0.9 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 0.63 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.7 mg | 0% |
| Carbohydrate | 25 g | 9% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 23 g | |
| Protein | 1.4 g | 3% |
| Potassium | 277 mg | 6% |
| Calcium | 18 mg | 1% |
| Iron | 0.26 mg | 1% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 60 mg | 67% |
| Vitamin A | 89 µg | 10% |
| Vitamin E | 1.5 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 169910Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Horned melon (Kiwano)Density 83 vs 83Orange Pineapple Juice BlendDensity 83 vs 83Loganberries, frozenDensity 86 vs 83