Alphonso Mango Nutrition & Health Benefits: What Science Says
Beyond its legendary taste, the Alphonso mango is a nutritional powerhouse. But like all fruit, understanding what's in it — and how much to eat — helps you get the most from the season.
Nutritional Profile (per 100g Alphonso Mango)
Calories: 70 kcal | Carbohydrates: 17g | Natural Sugars: 14g | Dietary Fibre: 1.6g | Vitamin C: 36mg (40% RDA) | Vitamin A: 1262 IU (25% RDA) | Folate: 43mcg (11% RDA) | Potassium: 168mg | Vitamin B6, B5, E, K also present in meaningful amounts.
Vitamin C: Immunity Booster
One medium Alphonso mango (approx. 200g) provides approximately 80% of your daily Vitamin C requirement. Vitamin C supports immune function, collagen synthesis, and acts as a powerful antioxidant. Unlike processed Vitamin C supplements, the form found in mangoes is naturally bioavailable.
Beta-Carotene & Eye Health
The deep saffron colour of Alphonso flesh is due to high beta-carotene content — a precursor to Vitamin A that supports vision, particularly night vision, and reduces risk of age-related macular degeneration.
Digestive Enzymes
Mangoes contain amylases — digestive enzymes that help break down complex carbohydrates into simpler sugars. The natural fibre content supports gut health and regular digestion. The naturally ripened Alphonso (vs carbide-ripened) retains these enzymes fully.
How Many Mangoes Per Day?
1–2 medium Alphonso mangoes per day is a healthy amount for most adults. This gives you significant nutritional benefit without excessive sugar intake. People managing diabetes should consult their doctor and consume earlier in the day to allow metabolism of natural sugars.
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