📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 60 kcal | 3% | |
| Carbohydrates | 15.0g | 5% | |
| Sugars | 13.7g | — | |
| Glycaemic Index (GI) | 51 — Low | — | |
| Dietary fibre | 1.6g | 6% | |
| Vitamin C | 36.4mg | 40% | |
| Vitamin A | 1082 IU | 22% | |
| Folate | 43µg | 11% | |
| Vitamin B6 | 0.12mg | 7% | |
| Potassium | 168mg | 4% | |
| Copper | 0.11mg | 12% |
Based on Australian Nutrient Reference Values (NRV). Source: FSANZ Australian Food Composition Database & USDA FoodData Central. Daily values based on a 2,000 calorie diet.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
One cup provides 67% of daily vitamin C, supporting immune function, collagen synthesis and protection against oxidative stress.
Beta-carotene and vitamin A are essential for eye health, skin cell turnover and maintaining mucous membrane integrity.
Mangiferin — a polyphenol unique to mangoes — has shown anti-cancer properties in laboratory studies, particularly protecting cells from DNA damage.
Mangoes contain amylases that break down complex carbohydrates into simple sugars, aiding digestion of starchy foods.
⚠️ Who should limit or avoid this food
High natural sugar (13.7g/100g), moderate GI 51–56. Diabetics should limit to ½ cup and pair with protein.
Some people — particularly with cashew or poison ivy allergies — are sensitive to urushiol in mango skin. Always peel before eating.
Mango pits contain cyanogenic compounds toxic to pets. Keep seeds well away from dogs and cats.
Relatively high in sugar and calories for a fruit. Large tropical servings should be moderated when managing calorie intake.
🔬 Possible side effects or risks
High sugar content (13.7g/100g) can cause a faster blood sugar rise, particularly when eating large amounts on an empty stomach.
Urushiol in mango skin can cause allergic contact dermatitis around the mouth in sensitive individuals.
Fibre and natural sugars can cause loose stools in people who eat very large portions.
🛒 How to select fresh mango
Ripe mangoes have a strong, sweet, fruity fragrance at the stem end. No smell = underripe. Fermented smell = overripe.
Should yield gently like a ripe peach. Rock-hard = days away from ripe. Very soft = overripe.
Varies by variety — colour alone is unreliable. Kensington Pride turns yellow-orange when ripe. R2E2 stays mostly green.
🧊 Storage tips & shelf life
Paper bag with banana ripens faster using ethylene gas.
Store whole or cut in airtight container with lemon juice to prevent browning.
Peel, dice, freeze on tray then bag. Perfect for smoothies and sorbets.
📖 About mango — complete guide
Mango holds a special place in Australian culture — Bowen mango season every October is genuinely celebrated as the start of summer. Nutritionally it's a powerhouse: one cup provides 67% of daily vitamin C alongside significant vitamin A, folate and mangiferin — a unique antioxidant compound found in virtually no other food on earth.
Australia's mango industry has developed world-class varieties specifically for the Australian climate. The Kensington Pride — the 'Bowen mango' — is considered by many food experts to be one of the finest mango varieties in the world for its fibreless flesh and exceptional sweetness. Other notable Australian varieties include R2E2 (large, orange-blushed), Honey Gold (sweet, low-fibre) and Calypso (compact and consistent).