Mangos Nutrition Facts: 100g 60 kcal, High Vitamin C Fruit

Mangos

~85 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

51kcal

Carbohydrate12.7 g %90

Protein0.7 g %5

Fat0.3 g %5

Mangos Nutrition Values

Nutrients	100 gr	1 1 Serving
Calories(kcal)	60	51
Carbohydrate (g)	14.98	12.73
Protein (g)	0.82	0.7
Fat (g)	0.38	0.32
Fiber (g)	1.6	1.36
Cholesterol (mg)	0	0
Sodium (mg)	1	0.85
Potassium (mg)	168	142.8
Calcium (mg)	11	9.35
Iron (mg)	0.16	0.14
Vitamin A (IU)	54	45.9
Vitamin C (mg)	36.4	30.94

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Mangos

Metabolic Effect: The 36.4 mg of Vitamin C per 100g triggers your immune system and naturally enhances collagen production for skin health. I emphasize its 168 mg of potassium to my clients as a way to regulate fluid levels and flush out excess sodium.
Consumption Tip: Since it contains 14.98 g of carbohydrates, I suggest pairing your mango slices with Greek yogurt to maintain steady blood sugar levels. Even though the 1.6 g of fiber helps with digestion, sticking to a small portion ensures you don't overdo the natural sugars.
What to Watch For: With nearly 15 g of carbs per serving, those of you managing blood glucose should be mindful of the rapid absorption. I always advise adding some raw nuts or seeds to your mango bowl to slow down the insulin response.
Exercise Equivalent: This 60-calorie energy boost can be fully utilized with just a brisk 12-minute jog or a short bike ride around the block. Using the 168 mg of potassium as recovery fuel after your session will also help prevent those annoying muscle cramps.