What is the nutritional value of mangoes?

Mangoes are an excellent source of carotenes, vitamin C, and copper, providing 184 percent of the daily value of vitamin A, 61 percent of the daily value of vitamin C, and 20 percent of the daily value of copper in one-cup (165 g) of sliced fruit. They are a very good source of B vitamins, with one-cup of sliced mango providing 17 percent of the daily value of vitamin B6, 9 percent of the daily value of thiamine and riboflavin, 7 percent of the daily value of niacin, and 6 percent of the daily value of folic acid. Mangoes are also a good source of vitamin E, potassium, and magnesium. A cup of sliced mango provides 12 percent of the daily value of vitamin E, 7 percent of the daily value of potassium, and 5 percent of the daily value of magnesium. Raw mangoes are about 82 percent water and a very good source of both soluble and insoluble fiber. A one-cup serving of sliced mangoes provides 12 percent of the daily value of fiber; more than half is soluble fiber, the type that latches on to cholesterol and helps to prevent cardiovascular disease. One cup of chopped mangoes contains 107 calories. A slice of dried mango provides 32.5 calories.

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