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Mango benefits come from a sweet fruit with a broad vitamin profile: one cup of fresh mango pieces has about 99 calories and supplies roughly two thirds of the Daily Value for vitamin C, plus folate, copper, vitamin B6 and beta-carotene, according to USDA data. It is also one of the sweeter common fruits, with about 22 grams of natural sugar per cup, and dried mango concentrates that sugar further. Below are the USDA mango nutrition facts, fresh vs dried mango, what the research actually measured, and the mango skin rash that catches some people off guard.
Peptide Labs does not sell mangoes or mango products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of fresh mango (165 g) has about 99 calories, 2.6 grams of fiber and 67% of the Daily Value for vitamin C in USDA data.
- The same cup provides about 18% of the Daily Value for folate and 20% for copper, plus beta-carotene.
- Sweetened dried mango has more than five times the calories and nearly five times the sugar of fresh mango, gram for gram.
- Mango research in people is limited to small trials, several funded by the National Mango Board.
- Mango peel and sap can cause a poison ivy-like rash in people sensitized to urushiol.
Mango nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw mangos (FDC 169910), converted to USDA’s portion weights of one cup of pieces (165 grams) and one whole fruit without peel and seed (336 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw mango) | Per 1 cup (165 g) | % DV | Per whole fruit (336 g) | % DV |
|---|---|---|---|---|
| Calories | 99 | Not applicable | 202 | Not applicable |
| Carbohydrate | 24.7 g | 9% | 50.3 g | 18% |
| Fiber | 2.6 g | 9% | 5.4 g | 19% |
| Total sugars | 22.5 g | No DV | 45.9 g | No DV |
| Protein | 1.4 g | 3% | 2.8 g | 6% |
| Vitamin C | 60 mg | 67% | 122 mg | 136% |
| Folate | 71 mcg DFE | 18% | 144 mcg DFE | 36% |
| Copper | 0.18 mg | 20% | 0.37 mg | 41% |
| Vitamin B6 | 0.20 mg | 12% | 0.40 mg | 24% |
| Vitamin A | 89 mcg RAE | 10% | 181 mcg RAE | 20% |
| Vitamin E | 1.5 mg | 10% | 3.0 mg | 20% |
| Potassium | 277 mg | 6% | 564 mg | 12% |
Vitamin C leads again, as it does for many fruits, so mango earns a place in our guide to vitamin C sources. The orange flesh comes from carotenoids: USDA lists about 1,060 micrograms of beta-carotene per cup, which the body can convert to vitamin A, as our beta-carotene guide explains. Mango also stands out among fruits for folate and copper. It is not a high-fiber fruit, though, and it is light on protein, so it works as part of a meal or snack rather than a meal on its own. For other carotenoid and vitamin C sources, see our roundup of antioxidant-rich foods.
Mango calories and sugar
Mango calories are modest for a fruit, about 60 per 100 grams, the same as green kiwi. The sugar content is what sets it apart: about 13.7 grams per 100 grams in USDA data, made up mostly of sucrose and fructose. That is more than apples or bananas per 100 grams, though a cup of mango still carries fiber, water and vitamins that a sugary drink does not. Our guide to fruit sugar levels places mango among the sweeter fresh fruits and suggests pairing fruit with protein or fat, and our low glycemic foods guide explains how whole fruit compares with juice. People managing diabetes can include fruit, but should ask their clinician or dietitian how mango fits their plan.
| Per 100 g (USDA FDC ID) | Calories | Total sugars | Fiber | Vitamin A (RAE) |
|---|---|---|---|---|
| Mango, raw (169910) | 60 | 13.7 g | 1.6 g | 54 mcg |
| Green kiwi, raw (168153) | 61 | 9.0 g | 3.0 g | 4 mcg |
| Banana, raw (173944) | 89 | 12.2 g | 2.6 g | 3 mcg |
| Apple with skin, raw (171688) | 52 | 10.4 g | 2.4 g | 3 mcg |
Fresh vs dried mango and mango nectar
Dried mango is a different food once water is removed and sugar is added. The USDA entry for sweetened dried mango has 319 calories and about 66 grams of sugar per 100 grams, plus some sodium, compared with 60 calories and under 14 grams of sugar for fresh mango. Fiber goes up a little per gram, but not nearly as much as the sugar. Unsweetened dried mango exists too, so check the ingredient list for added sugar. Canned mango nectar loses most of the fiber.
| Form (USDA entry) | Amount | Calories | Total sugars | Fiber | Notes |
|---|---|---|---|---|---|
| Fresh mango (169910) | 100 g | 60 | 13.7 g | 1.6 g | Reference values above |
| Dried mango, sweetened (169091) | 100 g | 319 | 66.3 g | 2.4 g | Added sugar; 162 mg sodium |
| Mango nectar, canned (167785) | 1 cup, 251 g | 128 | 31.2 g | 0.8 g | Vitamin C 38 mg (42% DV) |
None of this makes dried mango off-limits; it simply means a small handful carries the sugar of a much larger amount of fresh fruit. If you are eating less on a GLP-1 medicine and want more nutrition per bite, our GLP-1 diet guide covers how to think about fruit choices.
Mango benefits: what the research shows
Human research on whole mango is limited. A 2025 randomized study (Foods) followed adults with prediabetes who ate a fresh mango daily or a granola bar with the same calories for 24 weeks. Only 23 people finished. The mango group had lower fasting blood glucose and a better insulin-sensitivity score than the granola group, while body fat changes were borderline. The study was funded by the National Mango Board, as are several other mango trials, and its small size means it needs confirming. It compared mango with a processed snack, not with other fruits.
Much of the remaining research uses mango leaf extracts or isolated compounds such as mangiferin, which are supplements, not the fruit, and the results do not transfer to eating mango. The honest summary is that mango is a nutrient-rich fruit that fits a healthy diet; the clinical trials are too few and too small to promise specific effects.
Mango allergy and mango skin rash
Mango belongs to the Anacardiaceae family, the same plant family as poison ivy, poison oak, cashews and pistachios. That family link explains the most common mango reaction, which is a skin rash rather than a food allergy.
- Mango dermatitis: a 2021 review of published cases (37 patients) found that contact dermatitis is the most common form of mango allergy but is rare overall. The suspected triggers are resorcinol and catechol compounds concentrated in the peel and sap, which resemble urushiol, the poison ivy oil. People already sensitized to poison ivy or poison oak can react on their first contact with mango, usually with a delayed, itchy rash on skin that touched the peel or sap.
- Practical step: whether peeled mango flesh is tolerated varies; one published pediatric case involved both the pulp and the skin. A dermatologist or allergist can sort out what is safe for you, so this is not a home experiment.
- Food allergy: mango can also cause true food allergy, ranging from mouth itching (oral allergy syndrome) to anaphylaxis. A 2024 review names three main mango allergens and notes cross-reactivity with pollen and other plant foods. Mango is not one of the nine major allergens that US labels must declare.
Hives, swelling of the lips or throat, or breathing trouble after eating mango needs urgent care. For a fruit with a different profile, see our sibling guide to kiwi, which has less sugar and more fiber per 100 grams.
Frequently Asked Questions
What are the main mango benefits?
USDA data show mango supplies vitamin C, folate, copper, vitamin B6, vitamin E and beta-carotene. Human trials on whole mango are few and small.
How many calories are in a mango?
About 99 calories per cup of pieces and about 202 for a whole fruit without peel and seed, in USDA data. Fruit size varies a lot.
Is mango high in sugar?
It is one of the sweeter common fruits, with about 22 grams of natural sugar per cup. It also brings fiber, water and vitamins.
Is dried mango healthy?
Sweetened dried mango has about 66 grams of sugar per 100 grams in USDA data, far more than fresh. Unsweetened versions and small portions keep it in proportion.
Why does mango give me a rash?
Mango peel and sap contain compounds similar to urushiol from poison ivy. People sensitized to poison ivy can get a delayed rash where the peel or sap touched the skin.
Can you be allergic to mango and cashews?
Mango and cashew are in the same plant family, and lab studies show some cross-reactivity. An allergist can test which foods matter for you.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Kiwi Benefits: USDA Kiwi Nutrition, Green vs Golden and Research, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest, Beta-Carotene: Foods, Vitamin A Conversion and the Smoker Trials, Types of Mangoes: Indian, Indochinese and Florida Varieties.