Which Type of Mango Is Best for Health? USDA Data Compared

No single mango variety is the "healthiest." Every common type is a low-fat fruit that supplies vitamin C, fiber, potassium and provitamin A carotenoids. The biggest measurable difference in USDA lab data is vitamin C: Ataulfo mangoes averaged about 168 mg per 100 g, compared with about 26 mg in Tommy Atkins.

Key Takeaways

USDA FoodData Central lab analyses of two varieties found Ataulfo mangoes had roughly six times more vitamin C than Tommy Atkins (168 vs 25.5 mg per 100 g).
Tommy Atkins had slightly more fiber (1.8 vs 1.3 g per 100 g); sugar was similar in both (about 11 g per 100 g).
A USDA study of five varieties found Ataulfo also had more total phenolic compounds than Tommy Atkins, Kent, Keitt and Haden, which were similar to each other.
Nutrient levels vary a lot from fruit to fruit, even within one variety, so the best mango for you is the one you enjoy and eat regularly.
African mango supplements come from a different tree (Irvingia gabonensis) and are not a substitute for eating fresh mango.

How Mango Varieties Compare: USDA Data

USDA FoodData Central includes laboratory analyses of two named mango varieties, Ataulfo and Tommy Atkins, each based on eight samples bought in U.S. stores, plus an older general entry for "mangos, raw." The table puts them side by side per 100 g of peeled fruit (about two-thirds of a cup of pieces).

Per 100 g, raw	Ataulfo	Tommy Atkins	Mango, raw (general USDA entry)
Calories	78 kcal*	68 kcal*	60 kcal
Total sugars	11.1 g	10.7 g	13.7 g
Dietary fiber	1.3 g	1.8 g	1.6 g
Vitamin C	168 mg (range 132-212)	25.5 mg (range 17-42.5)	36.4 mg
Potassium	204 mg	165 mg	168 mg
Magnesium	10.6 mg	10.3 mg	10.0 mg
Folate	Not analyzed	Not analyzed	43 mcg
Vitamin A (as RAE) / beta-carotene	Not analyzed	Not analyzed	54 mcg RAE / 640 mcg

*Calculated with general Atwater factors in the newer Foundation Foods entries; the general entry uses an older method, so small calorie differences partly reflect calculation, not the fruit.

Three ripe yellow mangoes on a white background

Ataulfo: The Vitamin C Standout

In the USDA Foundation Foods samples it averaged 168 mg of vitamin C per 100 g, with individual samples ranging from 132 to 212 mg. For comparison, the adult Recommended Dietary Allowance (RDA) for vitamin C is 90 mg a day for men and 75 mg for women, so a 100 g serving of Ataulfo can meet a full day's need on its own. Vitamin C is needed to make collagen, a key protein in connective tissue, and it acts as an antioxidant in the body.

A USDA Agricultural Research Service study compared five commercial varieties grown in four countries and harvested on several dates over one year. Ataulfo pulp contained substantially more total phenolic compounds than the other four varieties, along with more mangiferin and ellagic acid, two plant compounds studied for their antioxidant activity in the lab. The same study found vitamin C ranging from 11 to 134 mg per 100 g across the five varieties.

Tommy Atkins, Kent, Keitt and Haden

Tommy Atkins' vitamin C is lower than Ataulfo's, but it still supplies about 25 mg per 100 g, plus slightly more fiber (1.8 g) and similar potassium and sugar. In the USDA variety study, Tommy Atkins, Kent, Keitt and Haden had similar total phenolic content to one another, averaging about 31 mg (as gallic acid equivalents) per 100 g of pulp.

Two findings from that study matter for shoppers. First, the country where the mangoes were grown and the harvest date had far less influence on these compounds than the variety itself. Second, there were large differences from one fruit to the next within the same variety, harvest and location. In other words, the label on the sticker tells you only part of the story.

What About Alphonso and Other Varieties?

Alphonso, Honey, Valencia Pride and many other varieties have devoted fans, and Alphonso is often nicknamed the "king of mangoes." However, USDA FoodData Central does not list separate lab analyses for these varieties, and the variety comparison above did not include them. We could not verify claims that any of them is nutritionally superior, so we do not rank them. If you prefer their flavor or texture, there is no evidence-based reason to avoid them.

Nutrients All Mangoes Share

Whatever the variety, mango brings a useful mix of nutrients. The general USDA entry for raw mango lists about 60 kcal, 1.6 g of fiber, 36 mg of vitamin C, 168 mg of potassium and 43 mcg of folate per 100 g. It also provides 640 mcg of beta-carotene, a provitamin A carotenoid that the body converts into vitamin A, which supports normal vision. A typical one-cup serving of mango pieces weighs about 165 g, so it supplies roughly 1.65 times the per-100 g amounts above.

Want more detail? Our guide to why mangoes are called a superfood covers their broader nutrient profile, and the fibers in mango explains the types of fiber in the fruit.

Mango cut in a crosshatch pattern on a wooden board next to a glass of mango juice

Fresh Mango vs African Mango Supplements

"African mango" supplements are not made from the mangoes in your grocery store. They come from Irvingia gabonensis, sometimes called bush mango, a different fruit tree native to tropical Africa whose seeds are used in extracts and supplements. Eating fresh mango gives you the whole fruit's fiber, vitamins and minerals; a seed extract does not replace that. Our article on the difference between African mango and regular mango explains the two plants, and our guide to African mango side effects covers the supplement's safety record.

How to Fit Mango Into Your Day

Because nutrient content varies so much from fruit to fruit, choosing a variety you enjoy and eating it regularly matters more than hunting for a "best" one. Fresh mango works in fruit bowls, salads, salsas, smoothies and yogurt. If you choose a variety mainly for vitamin C, Ataulfo is the clear winner in the available USDA data. If you want a little more fiber per bite, Tommy Atkins edges ahead. For timing ideas, see the best time to eat mango.

Safety and Interactions

Mango is a safe, everyday food for most people. A few points are worth knowing:

Natural sugar: raw mango has about 11-14 g of sugar per 100 g. If you track carbohydrates for any reason, count a cup of mango (about 165 g) the same way you would other fruit, and pair it with protein or fiber if that suits your plan.
Skin reactions: mango contact allergy is rare, but it can happen, including on first exposure, in people already sensitized to poison ivy or poison oak. If you react to poison ivy, consider having someone else peel the fruit, and see a clinician about any rash.
African mango supplements are a separate product from a different plant. Talk to your doctor or pharmacist before taking them, especially if you take medication.

Frequently Asked Questions

Which type of mango is healthiest?

All common varieties are nutritious. In USDA lab data, Ataulfo stood out for vitamin C (about 168 mg per 100 g vs about 26 mg in Tommy Atkins) and had more total phenolic compounds in a five-variety USDA study. Tommy Atkins had slightly more fiber.

Which mango is best for eating?

The one you enjoy most. Variety mainly changes flavor, texture and fiber feel. Because nutrient levels vary widely from fruit to fruit, eating mango regularly matters more than the variety you pick.

How much vitamin C is in one mango?

It depends on variety and size. Per 100 g, USDA analyses found about 168 mg in Ataulfo, 25.5 mg in Tommy Atkins and 36.4 mg in the general raw mango entry. The adult RDA is 90 mg for men and 75 mg for women.

Is mango high in sugar?

Mango contains about 11-14 g of natural sugar per 100 g, along with fiber, vitamins and minerals. A cup of pieces (about 165 g) fits into a balanced eating pattern for most people as one of their fruit servings.

Is African mango the same as regular mango?

No. African mango supplements are made from the seeds of Irvingia gabonensis, a different tree native to tropical Africa. They are not a substitute for eating fresh mango.

Sources

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes

Which Type of Mango Is Best for Health?