Mango
A tropical fruit unusually rich in both vitamin A and vitamin C together, alongside digestive enzymes.
Vision
Immunity
Skin Health
Mangoe is high in vitamins A, C, E, and antioxidants like zeaxanthin. It supports eye, skin, and immune health. Eat fresh, add to salads, or blend into smoothies and desserts.
Mango
Per
1 cup, sliced (165g)
Calories
99
Vitamin K
6%
Vitamin A
10%
Vitamin C
67%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
4%
Potassium
6%
Calcium
1%
Fiber
2.6g
Nutrition Highlights
Vitamin A, vitamin C, fiber, digestive enzymes
Fuhrman ANDI chart, 1 item
Nutrition Density Score (ANDI Score)
51
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Let mangoes fully ripen at room temperature, they soften and sweeten significantly after picking, and ripening increases carotenoid content.
Absorption Boost
Healthy fats, helps absorb the fat-soluble vitamin A and carotenoids
Lime, a traditional pairing that also adds vitamin C
Use Caution If
You have a latex allergy, mango is a recognized cross-reactive fruit
You're managing blood sugar closely, mango is one of the higher-sugar common fruits
Storage
Ripen at room temperature; once ripe, refrigerate and use within a few days.
Biomarkers to Track
Subjective
(Daily)
Visual comfort in low light
Digestive comfort
Objective
(Quarterly)
Vitamin A status
Fasting blood glucose