Mango is low in calories but full of nutrients.
One cup (165 grams) of sliced mango provides :
- Calories: 99
- Protein: 1.4
grams
- Carbs: 24.7
grams
- Fat: 0.6
grams
- Dietary fiber: 2.6
grams
- Vitamin C: 67%
of the Reference Daily Intake (RDI)
- Copper: 20%
of the RDI
- Folate: 18%
of the RDI
- Vitamin B6: 11.6%
of the RDI
- Vitamin A: 10%
of the RDI
- Vitamin E: 9.7%
of the RDI
- Vitamin B5: 6.5%
of the RDI
- Vitamin K: 6%
of the RDI
- Niacin: 7%
of the RDI
- Potassium: 6%
of the RDI
- Riboflavin: 5%
of the RDI
- Manganese: 4.5%
of the RDI
- Thiamine: 4%
of the RDI
- Magnesium: 4%
of the RDI
It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron. One cup (165 grams) of mango provides nearly 70% of the RDI for vitamin C — a water-soluble vitamin that aids your immune system, helps your body absorb iron and promotes growth and repair.
Mango is a good source of immune-boosting nutrients.
One
cup (165 grams) of mango provides 10% of your daily vitamin A needs Vitamin A
is essential for a healthy immune system, as it helps fight infections.
Meanwhile, not getting enough vitamin A is linked to a greater infection risk On
top of this, the same amount of mango provides nearly three-quarters of your
daily vitamin C needs. This vitamin can help your body produce more
disease-fighting white blood cells, help these cells work more effectively and
improve your skin’s defenses . Mango also contains folate, vitamin K, vitamin E
and several B vitamins, which aid immunity .
