Raw Mango Nutrition Facts: Calories, Macros & Health Benefits
Summary: Raw Mango contains 145 calories, 0.8g protein, 34g carbs, and 0.8g fat per 2 tablespoons (30g). It is a source of sodium, iron, zinc.
Nutrition Facts — 2 tablespoons (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 0.80g | 2% |
| Carbohydrates | 34.0g | 12% |
| Total Fat | 0.80g | 1% |
| Fiber | 2.0g | 7% |
| Sugar | 28.0g | -- |
| Saturated Fat | 0.10g | 0% |
| Sodium | 520.0mg | 23% |
| Potassium | 18.0mg | 0% |
| Calcium | 9.0mg | 1% |
| Iron | 110.0mg | 611% |
| Magnesium | 0.20mg | 0% |
| Zinc | 14.0mg | 127% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.03mcg | 0% |
| Vitamin B6 | 0.30mg | 18% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 22.0mg | 2% |
Is Raw Mango Good for You?
Raw Mango provides 145 calories per 2 tablespoons (30g) with 0.8g protein, 34g carbohydrates, and 0.8g fat. It is a source of sodium (23% dv), iron (611% dv), zinc (127% dv).
Tangy and sweet-sour chutney made from raw/unripe mango blended or ground with sugar/jaggery, salt, cumin, and chili. A popular Indian condiment served alongside meals or snacks.
Key Health Benefits of Raw Mango
- Sodium (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (611% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (127% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (18% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Raw Mango Nutrition with Gram
Use Gram to log raw mango and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in raw mango?
Raw Mango contains 145 calories per 2 tablespoons (30g).
How much protein is in raw mango?
Raw Mango provides 0.8g of protein per 2 tablespoons (30g).
How many carbs are in raw mango?
Raw Mango has 34g of carbohydrates per 2 tablespoons (30g).
Is raw mango good for tracking nutrition?
Yes. Raw Mango can be logged by calories, macros, and micronutrients in the Gram app.
How should I use raw mango in a meal plan?
Use Raw Mango as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track raw mango and thousands of other foods with the Gram app.