Mango

Food · Fruit · Food, Typed Supps

One of the few fruits genuinely rich in both vitamin C and vitamin A.

Stage by stage

Intake (Soft, fibre-rich flesh): Chewing releases vitamin C, beta-carotene, and fibre.
Stomach (Nutrients released): Digestion releases its vitamin content alongside natural sugars.
Small intestine (Fat-dependent carotenoid absorption): Beta-carotene absorbs better alongside a little dietary fat, similar to other orange-fleshed produce.
Eyes & immune tissue (Vision & immune support): Converted vitamin A and absorbed vitamin C support vision and immune function.

Timing

Pairing with a little fat (like yogurt) can improve beta-carotene absorption.

Time to effect

Hours: Vitamin C blood levels rise within a couple of hours.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.

In season

April to August in the northern hemisphere, October to February in the southern.

Satiety

154 on the satiety index, where white bread is 100 — high. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

1.1 kg CO2e and 199 litres of freshwater per kg, matched to "Other fruit" in Poore & Nemecek (2018), Science 360.

Cost band

Mid — roughly £9 per kg, as a band midpoint rather than a price.

Key nutrients

Nutrition per 100g

Calories: 53.5
Protein: 0.4g
Carbohydrate: 12.6g
of which sugars: 12.1g
Fat: 0g
of which saturated: 0g
Fibre: 1.3g
Sodium: 0mg

Food vs. supplement

Mango is one of the few fruits providing meaningful amounts of both vitamin C and beta-carotene at once — most single supplements cover one or the other, not both together.

Kitchen tip

A ripe mango gives slightly to gentle pressure near the stem - color alone is not a reliable ripeness indicator across varieties.

Common myth

“Mango is too high in sugar to be a healthy choice.” In reality: It has a moderate natural sugar content similar to many fruits, and comes packaged with fibre, vitamins, and water that slow its absorption compared to added sugars.