Fruits · IFCT 2017
Mangosteen: nutrition per 100 g
Per 100 g, mangosteen gives 52 kcal, 11.4 g carbohydrate, 8.9 g sugars and 26.3 mg vitamin C, according to IFCT 2017. That works out to about 33 per cent of a man's daily vitamin C need and 40 per cent of a woman's. Its most unusual figure is potassium: 47 mg per 100 g, the lowest of all 243 foods with a value in the tables.
About mangosteen
Mangosteen is a small, round fruit with a thick, deep purple rind that opens to show a cluster of soft, snow-white segments with a sweet and gently sour taste. It needs warmth and steady rain, so in India it grows only in the humid south: the lower slopes of the Nilgiris around Kallar and Burliar, Kanyakumari, and parts of Kerala and coastal Karnataka. The fruit ripens in summer and through the early monsoon, and much of what city shops sell outside that window is imported.
IFCT 2017 records only three regional names: mangustan in Hindi, sulambali in Tamil and kodam puli in Malayalam. The last is a mix-up worth knowing about, since kodampuli usually means Malabar tamarind, the smoked sour fruit used in Kerala fish curry, a different Garcinia altogether. Most Indians simply call this fruit mangosteen.
What mangosteen brings to a meal
- 01
A good vitamin C source
Mangosteen has 26.3 mg vitamin C per 100 g, 19th of 44 fruits. 100 g meets about a third of a man's and two fifths of a woman's daily requirement.
- 02
The lowest potassium in the tables
At 47 mg potassium per 100 g, mangosteen ranks last of 44 fruits and last of 243 foods. That makes it one of the few fruits people on a strict potassium limit can enjoy with little worry.
- 03
Vitamin B6
Its 0.18 mg vitamin B6 per 100 g meets about 8 per cent of a man's and 9 per cent of a woman's daily requirement, a fair amount for a fruit this light.
- 04
Sweet but low in fibre
Of 11.4 g carbohydrate per 100 g, 8.9 g is sugars, with 1.9 g fibre. At 52 kcal per 100 g it sits mid-table among fruits for energy.
Mangosteen nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 52 kcal | 2% | 3% |
| Protein | 0.6 g | 1% | 1% |
| Carbohydrate (available) | 11.4 g | ||
| Dietary fibre | 1.9 g | ||
| Free sugars | 8.9 g | ||
| Total fat | 0.2 g | ||
| Water | 85.5 g | ||
| Fats | |||
| Saturated fat | 0.18 g | ||
| Monounsaturated fat | 0.17 g | ||
| Polyunsaturated fat | 0.09 g | ||
| Omega-3 (alpha-linolenic acid) | 68 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 5 mg | 1% | 1% |
| Iron | 0.28 mg | 1% | 1% |
| Zinc | 0.21 mg | 1% | 2% |
| Magnesium | 12 mg | 3% | 3% |
| Phosphorus | 7 mg | ||
| Potassium | 47 mg | ||
| Sodium | 4 mg | ||
| Copper | 0.11 mg | ||
| Vitamins | |||
| Vitamin C | 26.3 mg | 33% | 40% |
| Beta-carotene | 2 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.58 mg | 3% | 4% |
| Vitamin B6 | 0.18 mg | 8% | 9% |
| Folate (B9) | 14 µg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 0.05 mg | ||
| Vitamin K1 | 5.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mangosteen: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/mangosteen/
Where mangosteen sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin C | 26.3 mg | 19th of 44 | 53rd of 130 |
| Omega-3 (alpha-linolenic acid) | 68 mg | 11th of 42 | 94th of 202 |
| Beta-carotene | 2 µg | 31st of 41 | 140th of 160 |
| Folate (B9) | 14 µg | 20th of 44 | 153rd of 197 |
| Dietary fibre | 1.9 g | 36th of 43 | 165th of 182 |
How mangosteen is eaten
- Eaten fresh: press the rind gently between the palms until it cracks, then lift out the white segments.
- Chilled segments added to a tropical fruit bowl with pineapple, papaya and rambutan.
- Blended into a light sherbet with lime and a few mint leaves, strained to remove the seeds.
- Spooned over plain curd or vanilla ice cream as a simple summer dessert.
Before you plan around it
The purple rind stains hands, clothes and cutting boards stubbornly, so open the fruit over a plate. Only the white segments are eaten; some contain a bitter seed that is best discarded. Mangosteen rind extracts and juices are heavily marketed as supplements with large health claims, and those products are not the same as the fresh fruit, nor proven to treat anything. Anyone on regular medication should check with a doctor before taking such supplements.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mangosteen
Is mangosteen grown in India?
Yes, on a small scale in the humid south: the lower Nilgiri slopes, Kanyakumari, Kerala and coastal Karnataka. The local fruit is in season through summer and the early monsoon. At other times, mangosteen in Indian shops is usually imported.
Is mangosteen safe for kidney patients?
It is one of the lowest-potassium fruits in IFCT 2017, at 47 mg per 100 g. For people told to limit potassium, it is often an easier choice than banana or coconut water, but portions should still follow the advice of their nephrologist or renal dietitian.
How much vitamin C is in mangosteen?
IFCT 2017 lists 26.3 mg vitamin C per 100 g, about 33 per cent of a man's and 40 per cent of a woman's daily requirement. That is a useful amount, though guava and amla carry several times more.
Can people with diabetes eat mangosteen?
In modest amounts. Mangosteen has 11.4 g carbohydrate and 8.9 g sugars per 100 g with little fibre, so a few segments with a meal are wiser than a large bowl. Your doctor or dietitian can help set a portion if you take medicine for diabetes.
Related foods and tables
Rambutan
Nutrition per 100 g, from IFCT 2017.
Litchi
Nutrition per 100 g, from IFCT 2017.
Pineapple
Nutrition per 100 g, from IFCT 2017.
Soursop
Nutrition per 100 g, from IFCT 2017.
Star fruit
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.