Mango
BLS 4.0 food: Mango raw (Mango roh), code F516100 · cross-reference USDA FDC #169910
Per portion (150 g)
90 kcalenergy
1.1 gprotein
2.5 gfibre
0.68 gfat
18 gcarbohydrate
Verified benefits — authorised EU health claims
Mango meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of gums.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 5 more authorised claims
Vitamin C contributes to normal psychological function.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 37.3 mg per 100 g = 47 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
🩸 Blood flow & blood vessels💞 Sexual health & fertility🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 60 kcal | 90 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 0.7 g | 1.1 g | BLS PROT625 · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Fat | 0.45 g | 0.68 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 12 g | 18 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 11 g | 16.5 g | BLS SUGAR · Calculated by formula | |
| starch | 1 g | 1.5 g | BLS STARCH · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Dietary fibre | 1.7 g | 2.5 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 0.6 g | 0.9 g | BLS FIBSOL · Laboratory analysis | |
| Water | 85.9 g | 129 g | BLS WATER · Aggregated from several sourcesreferencePaul, D. K. and R. K. Shaha; Nutrients, vitamins and minerals content in common citrus fruits in the northern region of Bangladesh.; Pakistan Journal of Biological Sciences; 2004; 7; 2 Li, B. W. and Andrews, K. W.; Individual sugars, soluble, and insoluble dietary fiber contents of 70 high consumption foods.; Journal of Food Composition and Analysis; 2002; 15 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Salt | 0.02 g | 0.03 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.1 g | 0.15 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.18 g | 0.27 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.08 g | 0.11 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.07 g | 0.1 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.07 g | 0.1 g | BLS F18:3CN3 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.01 g | 0.01 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.01 g | 0.01 g | BLS F18:2CN6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Oleic acid | 0.09 g | 0.13 g | BLS F18:1CN9 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 63 µg | 94.5 µg | 8 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.82 mg | 1.2 mg | 7 % | BLS VITE · Aggregated from several sourcesreferenceConverted value from: Monge-Rojas, R., Campos, H.; Tocopherol and carotenoid content of foods commonly consumed in Costa Rica; Journal of Food Composition and Analysis; 2011; 24 Converted value from: Charoensiri, R., Kongkachuichai, R., Suknicom, S., Sungpuag, P.; Beta-carotene, lycopene, and alpha-tocopherol contents of selected Thai fruits; Food Chemistry; 2009; 113 Converted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 Converted value from: Franke AA, Murphy AP, Lacey R, Custer LJ; Tocopherol and Tocotrienol Levels of Foods consumed in Hawaii; Journal of Agricultural and Food Chemistry; 2007; 55 |
| Vitamin K | 4.2 µg | 6.3 µg | 6 % | BLS VITK · Calculated by formula |
| Vitamin C | 37.3 mg | 56 mg | 47 % | BLS VITC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Thiamin (vitamin B1) | 0.04 mg | 0.06 mg | 4 % | BLS THIA · Aggregated from several sourcesreferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 Converted value from: El-Aarab AE, Ali M, Hussein L; Vitamin B1 profile of the egyptian core foods and adequacy of intake; Journal of Food Composition and Analysis; 2004; 17 |
| Riboflavin (vitamin B2) | 0.03 mg | 0.04 mg | 2 % | BLS RIBF · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Niacin (vitamin B3) | 0.9 mg | 1.4 mg | 6 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.19 mg | 0.28 mg | 3 % | BLS PANTAC · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Vitamin B6 | 0.1 mg | 0.15 mg | 7 % | BLS VITB6 · Scientific literaturereferenceConverted value from: Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Biotin | 0.6 µg | 0.9 µg | 1 % | BLS BIOT · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Folate | 24 µg | 36 µg | 12 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 7.6 mg | 11.4 mg | USDA FDC 169910 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 9 mg | 13.5 mg | BLS NA · Aggregated from several sourcesreferenceHernandez-Sanchez, C., Luis, G., Moreno, I., Camean, A., Gonzalez, A. G., Gonzalez-Weller, D., Castilla, A., Gutierrez, A., Rubio, C., Hardisson, A.; Differentiation of mangoes (Maginfera indica L.) conventional and organically cultivated according to their mineral content by using support vector machines; Talanta; 2012 Barea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Peter, M., et al. ; Physical and chemical characteristics of off vine ripened mango (Mangifera indica L.) fruit (Dodo).; African Journal of Biotechnology; 2007; 6 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 Public Health England, Nutrient analysis of fruits and vegetables. 2017 | |
| Potassium | 160 mg | 240 mg | 8 % | BLS K · Aggregated from several sourcesreferenceBarea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Hernandez-Sanchez, C., Luis, G., Moreno, I., Camean, A., Gonzalez, A. G., Gonzalez-Weller, D., Castilla, A., Gutierrez, A., Rubio, C., Hardisson, A.; Differentiation of mangoes (Maginfera indica L.) conventional and organically cultivated according to their mineral content by using support vector machines; Talanta; 2012 Peter, M., et al. ; Physical and chemical characteristics of off vine ripened mango (Mangifera indica L.) fruit (Dodo).; African Journal of Biotechnology; 2007; 6 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 |
| Calcium | 25 mg | 37.5 mg | 3 % | BLS CA · Aggregated from several sourcesreferencePeter, M., et al. ; Physical and chemical characteristics of off vine ripened mango (Mangifera indica L.) fruit (Dodo).; African Journal of Biotechnology; 2007; 6 Barea-Álvarez M, Delgado-Andrade C, Haro A, Olalla M, Seiquer I, Rufián-Henares JÁ; Subtropical fruits grown in Spain and elsewhere: A comparison of mineral profiles.; Journal of Food Composition and Analysis; 2016; 48 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 Hernandez-Sanchez, C., Luis, G., Moreno, I., Camean, A., Gonzalez, A. G., Gonzalez-Weller, D., Castilla, A., Gutierrez, A., Rubio, C., Hardisson, A.; Differentiation of mangoes (Maginfera indica L.) conventional and organically cultivated according to their mineral content by using support vector machines; Talanta; 2012 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 |
| Magnesium | 15 mg | 22.5 mg | 4 % | BLS MG · Aggregated from several sourcesreferenceHernandez-Sanchez, C., Luis, G., Moreno, I., Camean, A., Gonzalez, A. G., Gonzalez-Weller, D., Castilla, A., Gutierrez, A., Rubio, C., Hardisson, A.; Differentiation of mangoes (Maginfera indica L.) conventional and organically cultivated according to their mineral content by using support vector machines; Talanta; 2012 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Peter, M., et al. ; Physical and chemical characteristics of off vine ripened mango (Mangifera indica L.) fruit (Dodo).; African Journal of Biotechnology; 2007; 6 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 |
| Phosphorus | 13 mg | 19.5 mg | 2 % | BLS P · Scientific literaturereferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Iron | 0.65 mg | 0.97 mg | 5 % | BLS FE · Aggregated from several sourcesreferenceLeterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Peter, M., et al. ; Physical and chemical characteristics of off vine ripened mango (Mangifera indica L.) fruit (Dodo).; African Journal of Biotechnology; 2007; 6 Hernandez-Sanchez, C., Luis, G., Moreno, I., Camean, A., Gonzalez, A. G., Gonzalez-Weller, D., Castilla, A., Gutierrez, A., Rubio, C., Hardisson, A.; Differentiation of mangoes (Maginfera indica L.) conventional and organically cultivated according to their mineral content by using support vector machines; Talanta; 2012 Public Health England, Nutrient analysis of fruits and vegetables. 2017 |
| Zinc | 0.11 mg | 0.17 mg | 1 % | BLS ZN · Aggregated from several sourcesreferencePublic Health England, Nutrient analysis of fruits and vegetables. 2017 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Habte, G., et al.; Determination of Essential and Toxic Elements in Tropical Fruit by Microwave-Assisted Digestion and Inductively Coupled Plasma-Mass Spectrometry.; Analytical Letters; 2017; 50; 6 Hernandez-Sanchez, C., Luis, G., Moreno, I., Camean, A., Gonzalez, A. G., Gonzalez-Weller, D., Castilla, A., Gutierrez, A., Rubio, C., Hardisson, A.; Differentiation of mangoes (Maginfera indica L.) conventional and organically cultivated according to their mineral content by using support vector machines; Talanta; 2012 Miller-Ihli, NJ; Atomic absorption and atomic emission spectrometry for the determination of the trace element content of selected fruits consumed in the United States; Journal of Food Composition and Analysis; 1996; 9 Converted value from: BVL; Lebensmittel Monitoring 2007; 2007 Sanchez-Castillo, C. P., et al.; The Mineral Content of Mexican Fruits and Vegetables.; Journal of Food Composition and Analysis; 1998; 11; 4 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 |
| Iodine | 2.8 µg | 4.2 µg | 2 % | BLS ID · Aggregated from several sourcesreferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 The New Zealand Institute for Plant & Food Research Limited and Ministry of Health, New Zealand Food Composition Database 2024 Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Selenium | 0.6 µg | 0.9 µg | 1 % | USDA FDC 169910 |
| Copper | 0.08 mg | 0.12 mg | 8 % | BLS CU · Aggregated from several sourcesreferenceConverted value from: BVL; Lebensmittel Monitoring 2007; 2007 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 Habte, G., et al.; Determination of Essential and Toxic Elements in Tropical Fruit by Microwave-Assisted Digestion and Inductively Coupled Plasma-Mass Spectrometry.; Analytical Letters; 2017; 50; 6 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Ellen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 |
| Manganese | 0.18 mg | 0.27 mg | 9 % | BLS MN · Aggregated from several sourcesreferenceEllen, G., et al.; HEAVY-METALS IN VEGETABLES GROWN IN THE NETHERLANDS AND IN DOMESTIC AND IMPORTED FRUITS.; Zeitschrift Fur Lebensmittel-Untersuchung Und-Forschung; 1990; 190; 1 Public Health England, Nutrient analysis of fruits and vegetables. 2017 Leterme, P., et al.; Mineral content of tropical fruits and unconventional foods of the Andes and the rain forest of Colombia.; Food Chemistry; 2006; 95; 4 Habte, G., et al.; Determination of Essential and Toxic Elements in Tropical Fruit by Microwave-Assisted Digestion and Inductively Coupled Plasma-Mass Spectrometry.; Analytical Letters; 2017; 50; 6 |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0 g | 0 g | BLS HIS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Isoleucine | 0 g | 0 g | BLS ILE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Leucine | 0.03 g | 0.04 g | BLS LEU · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Lysine | 0.03 g | 0.04 g | BLS LYS · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Methionine | 0 g | 0 g | BLS MET · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Phenylalanine | 0 g | 0 g | BLS PHE · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Threonine | 0.02 g | 0.02 g | BLS THR · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Tryptophan | 0 g | 0 g | BLS TRP · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 | |
| Valine | 0.02 g | 0.03 g | BLS VAL · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 4.2 2022 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.