Vegetables and mushrooms · IFCT 2017
Raw mango: nutrition per 100 g
Per 100 g, raw green mango gives 49 kcal, 0.7 g protein, 10.6 g carbohydrate and 3.0 g fibre, according to IFCT 2017. Its 90.2 mg of vitamin C ranks 2nd of 36 vegetables and 10th of 130 foods, more than a full day's need for an adult. Vitamin E, at 0.9 mg, also ranks 2nd. Kairi is the sour heart of India's summer: panna, pickles, chutneys and mango rice.
About raw mango
Before mangoes ripen and turn sweet, they are picked green and hard for cooking, from March to June across the country. IFCT 2017 records names in 15 languages: katcha aam in Hindi, aam kancha in Bengali, keasa aam in Assamese, ambo in Gujarati, amba in Marathi, mavinakayi in Kannada, manga in Malayalam, mangai in Tamil, mamidikaya in Telugu, ambu kacha in Odia and kach aamb in Kashmiri. Dried and powdered, raw mango becomes amchur, the souring agent of north Indian cooking.
Every region turns kairi into something different. The north makes aam panna, a cooling drink of roasted or boiled mango pulp, and aam ki launji. Andhra makes avakaya, the fiery mustard and chilli pickle, and mamidikaya pappu. Karnataka mixes mavinakayi chitranna, Tamil Nadu prepares mangai pachadi for the new year, Kerala makes kadumanga pickle and manga curry, Gujarat cooks chhundo and methia keri, and Bengal adds it to a sour aam dal.
What raw mango brings to a meal
- 01
Vitamin C ranks 2nd of 36
Raw mango carries 90.2 mg vitamin C per 100 g. For a man, 100 g of kairi supplies 113 per cent of his daily requirement, and for a woman 139 per cent. Heat destroys much of it, so raw chutneys and salads keep the most.
- 02
Vitamin E ranks 2nd too
With 0.9 mg vitamin E per 100 g, raw mango ranks 2nd of 38 vegetables and 51st of 242 foods. Vitamin E helps protect cells from oxidative damage.
- 03
More carbohydrate than most vegetables
At 49 kcal and 10.6 g carbohydrate per 100 g, raw mango ranks 6th of 39 vegetables for carbohydrate, though only 2.4 g of that is sugars. Ripe mango has far more sugar.
- 04
Natural sodium and little protein
Raw mango has 33 mg sodium per 100 g, the highest of 39 vegetables but still small, and only 0.7 g protein. Its value is vitamin C and sourness.
Raw mango 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 | 49 kcal | 2% | 3% |
| Protein | 0.7 g | 1% | 2% |
| Carbohydrate (available) | 10.6 g | ||
| Dietary fibre | 3 g | ||
| Free sugars | 2.4 g | ||
| Total fat | 0.1 g | ||
| Water | 85.1 g | ||
| Fats | |||
| Saturated fat | 0.03 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.03 g | ||
| Omega-3 (alpha-linolenic acid) | 13 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 27 mg | 3% | 3% |
| Iron | 0.4 mg | 2% | 1% |
| Zinc | 0.09 mg | 1% | 1% |
| Magnesium | 18 mg | 4% | 5% |
| Phosphorus | 15 mg | ||
| Potassium | 147 mg | ||
| Sodium | 33 mg | ||
| Copper | 0.08 mg | ||
| Vitamins | |||
| Vitamin C | 90.2 mg | 113% | 139% |
| Beta-carotene | 72 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.02 mg | 1% | 1% |
| Niacin (B3) | 0.26 mg | 1% | 2% |
| Vitamin B6 | 0.13 mg | 5% | 7% |
| Folate (B9) | 26 µg | 9% | 12% |
| Vitamin E (alpha-tocopherol) | 0.9 mg | ||
| Vitamin K1 | 14.4 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. Raw mango: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/raw-mango/
Where raw mango sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Vitamin C | 90.2 mg | 2nd of 36 | 10th of 130 |
| Vitamin E (alpha-tocopherol) | 0.9 mg | 2nd of 38 | 50th of 242 |
| Beta-carotene | 72 µg | 17th of 31 | 70th of 160 |
| Folate (B9) | 26 µg | 24th of 39 | 115th of 197 |
| Dietary fibre | 3 g | 22nd of 39 | 127th of 182 |
How raw mango is eaten
- Aam panna: boiled or roasted raw mango pulp blended with water, roasted cumin, black salt, mint and a little jaggery.
- Avakaya in Andhra Pradesh: raw mango pieces pickled with mustard powder, red chilli powder, salt and sesame oil.
- Mavinakayi chitranna in Karnataka: rice tossed with grated raw mango, green chilli, peanuts and a mustard tempering.
- Mangai pachadi in Tamil Nadu: raw mango cooked with jaggery, neem flowers and chilli for the new year.
- Kairi chutney: raw mango ground with coriander, mint, green chilli and a pinch of salt.
Cooked dishes that use it, with calories per serving
Before you plan around it
The real caution with raw mango is how it is preserved. Avakaya, chhundo and other pickles are loaded with salt, oil or sugar, so a spoonful adds a large share of the day's sodium or sugar; enjoy them in small amounts, especially with high blood pressure. Aam panna is often made very sweet; use less jaggery. The sap near the stem can irritate the lips and skin, so wash the mango and cut away the top. Eating several raw mangoes at once can upset the stomach or throat.
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 raw mango
Is raw mango high in vitamin C?
Yes. IFCT 2017 lists 90.2 mg vitamin C per 100 g of raw green mango, ranking 2nd of 36 vegetables. Raw preparations such as chutney and salad keep most of it; aam panna made by boiling the mango keeps less.
Is raw mango good for diabetes?
Raw mango has less sugar than ripe mango, 2.4 g sugars per 100 g in IFCT 2017, and 3.0 g fibre. A little in chutney or dal is fine for most people with diabetes, but sweetened aam panna, chhundo and murabba are high in sugar. Ask your doctor or dietitian about portions.
What is aam panna good for?
Aam panna is a traditional summer drink that replaces fluid and salt lost through sweat, and its raw mango supplies vitamin C. Made with only a little jaggery and plenty of water, it is a refreshing alternative to bottled soft drinks.
What is raw mango called in different languages?
IFCT 2017 records katcha aam in Hindi, aam kancha in Bengali, amba in Marathi, ambo in Gujarati, mavinakayi in Kannada, mangai in Tamil, mamidikaya in Telugu and manga in Malayalam. In Marathi and Hindi it is also widely called kairi.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
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Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
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