Mangoes are not only loved for their luscious tropical flavour, they deliver a host of nutrients and makes for a delightful sensory experience. The versatile mango adds delicious summery flavour to many meals and is now in season.

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1 medium mango contains:

Energy (kcal) 100kcal
Energy (kJ) 420kJ
Protein (g) 1g
Carbohydrates (g) 28g
Fat (g) 1g
Dietary fibre (g) 3g
Vitamin C 60g (100% RDA)
Vitamin A 1785IU (36% RDA)
Potassium 277mg (8% RDA)


Mangoes are loaded with carbohydrates of which fructose is the main carbohydrate. This fruit sugar yields approximately 25g of carbohydrates in one cup of sliced mango and will boost your body with 100kcal (or 416kJ) of energy.


One cup of sliced mango contains 1785 international units of Vitamin A, which is approximately 36% of the recommended daily amount. Vitamin A is needed for cell growth, good night vision and healthy skin.

Immune boosting Vitamin C is abundant with 100% of the recommended daily amount in one cup of mango. This, and other antioxidants found in mangoes, can inhibit the growth of most common breast and colon cancer cells.

With approximately 277mg potassium, mangoes are a great way to replenish this mineral that is key for balancing electrolyte levels.


With 12% of the needed daily fibre, mangoes contribute to preventing constipation, spastic colon, piles and other gastrointestinal tract related problems. Research has shown that dietary fiber has a protective effect against degenerative diseases, especially with regards to the heart, may help prevent certain types of cancer, as well as lowering blood cholesterol levels.

Deliciously rich in antioxidants, potassium and fiber – the mango is the perfect fruit!

Try adding mangoes to these basic recipes

  1. Add slices of mango to your favourite salad combination for a summer zesty twist
  2. Make a mango, tomato, onion salsa and enjoy with curry or mexican meals
  3. Add slices of fresh mango to french toast
  4. Combine cream (or vanilla yogurt for a healthier option) and sliced mangoes and sprinkle soft brown sugar over for a tasty dessert

Article by Jeanne-Marié Louw (Dietician)
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