Super source
Carbohydrate
10.9 g · 4% DV target
A succulent tropical stone fruit with a buttery texture and honeyed sweetness, the mango is a globally significant culinary staple that provides a dense concentration of protective plant pigments and essential vitamins.
Mango consumption is consistently associated with higher daily intakes of essential nutrients, including dietary fibre, potassium, magnesium, folate, and vitamins A, C, and E .1
Adults who include mango in their diet tend to have a higher overall diet quality and significantly lower intakes of added sugar, sodium, and cholesterol compared to those who do not eat the fruit .1
High intakes of fruit, including varieties like mango, are linked to a reduced risk of depression as part of a healthy dietary pattern that includes vegetables, fish, and whole grains .4
Early research suggests that children and adolescents who consume mango may have higher intakes of choline (a nutrient important for brain health) and vitamin D, alongside lower total fat intake .1
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
10.9 g · 4% DV target
9.95 g · 20% DV target
36.1 μg · 4% DV target
37.9 mg · 42% DV target
Seasonality has not been estimated for this ingredient yet.
Keep at room temperature until soft to the touch.
Once ripe, move to the fridge to slow further softening.
While relatively low in production emissions, environmental impact is often increased by long-distance air freight to temperate climates.
The mango is so deeply ingrained in South Asian culture that it is the national fruit of India, Pakistan, and the Philippines, and the national tree of Bangladesh.