Mango
100 g raw
60 kcal
Boiled, 100 g
67 kcal
Roasted, 100 g
75 kcal
Protein, fat and carbs per 100 g
- Protein
- 0.8 g
- Fat
- 0.4 g
- Carbs
- 15 g
- Fiber
- 1.6 g
- Sugar
- 13.7 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 60 kcal | 0.8 g | 0.4 g | 15 g |
| Boiled | 90% | 67 kcal | 0.9 g | 0.4 g | 16.7 g |
| Roasted | 80% | 75 kcal | 1 g | 0.5 g | 18.8 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 54 mcg | 8% |
| Vitamin C | 36.4 mg | 49% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 4.2 mcg | 5% |
| Vitamin B1 (thiamine) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.04 mg | 4% |
| Vitamin B3 (niacin) | 0.67 mg | 5% |
| Vitamin B6 (pyridoxine) | 0.12 mg | 9% |
| Vitamin B9 (folate) | 43 mcg | 11% |
| Choline | 7.6 mg | 2% |
| Calcium | 11 mg | 1% |
| Iron | 0.16 mg | 1% |
| Magnesium | 10 mg | 3% |
| Phosphorus | 14 mg | 2% |
| Potassium | 168 mg | 6% |
| Sodium | 1 mg | 0% |
| Zinc | 0.09 mg | 1% |
| Selenium | 0.6 mcg | 1% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.06 mg | 3% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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