Mango
A sweet tropical fruit particularly rich in vitamin A and vitamin C, with useful amounts of folate and potassium.
What Mangoes Provide
Mangoes are among the richest fruit sources of vitamin A, supplied mainly as beta-carotene, which gives the flesh its orange colour. They also provide substantial vitamin C, folate, potassium, and fibre. Ripe mangoes are high in natural sugars, so they are best treated as a whole-food source of carbohydrate rather than an everyday large portion.
Nutrition Highlights
Vitamin A
One cup of sliced mango provides about 89 µg of vitamin A, largely as beta-carotene. Vitamin A contributes to normal vision, skin maintenance, and immune function.
Vitamin C
A cup supplies roughly 60 mg of vitamin C — close to the daily requirement. Vitamin C supports immune function and collagen formation.
Folate and Potassium
Mangoes provide around 71 µg of folate and 277 mg of potassium per cup. Folate is important for cell division, and potassium for normal muscle function.
Fibre and Digestive Enzymes
About 2.6 g of fibre per cup. Mangoes also contain amylase enzymes, which is one reason some people find them easier to digest than other sweet fruits.
How to Include Mangoes in a Balanced Diet
- Diced over yogurt or overnight oats.
- Blended into smoothies with spinach and lime.
- Added to salsa with tomato, onion, and coriander.
- Frozen in chunks and blended into a dairy-free sorbet.
- Sliced into a summer salad with avocado and rocket.
Who Might Want to Watch Portions
Mangoes are high in natural sugars — about 23 g per cup — so people monitoring blood glucose may prefer a smaller portion paired with protein or fat. The skin and sap contain urushiol, the same compound found in poison ivy, so people with a sensitivity should peel mangoes rather than bite into them.