Mango is genuinely high in vitamin C. A single whole mango delivers about 122 mg of vitamin C, which is roughly 135% of the recommended daily amount. That actually puts it ahead of an orange, one of the fruits most people associate with this nutrient.
How Much Vitamin C Is in a Mango
Per 100 grams of fresh raw mango, you get about 36.4 mg of vitamin C. That number might sound modest, but mangoes are large fruits. A cup of sliced mango (about 165 grams) provides around 67% of your daily vitamin C needs, and eating a whole mango easily pushes you past 100%.
For context, the recommended daily intake of vitamin C is 90 mg for adult men and 75 mg for adult women. One mango covers that without any help from the rest of your diet.
Mango vs. Other High Vitamin C Fruits
Most people assume oranges are the gold standard for vitamin C, but mango actually surpasses them. A navel orange provides about 83 mg of vitamin C (92% of the daily value), while a whole mango hits 122 mg (135%). Here’s how mango stacks up against other well-known sources:
- Guava: 125 mg per fruit (138% daily value)
- Mango: 122 mg per fruit (135% daily value)
- Strawberries: 119 mg per cup (132% daily value)
- Papaya: 88 mg per cup (98% daily value)
- Orange: 83 mg per fruit (92% daily value)
Red bell peppers top nearly everything at 128 mg per cup, but among fruits, mango sits near the very top of the list. If you eat a mango and a cup of strawberries in the same day, you’ve taken in more than double the vitamin C your body needs.
Vitamin C Varies by Mango Variety
Not all mangoes are created equal when it comes to vitamin C. A study analyzing 30 different mango cultivars found that ascorbic acid content ranged dramatically, from as low as 3.43 mg per 100 grams to as high as 62.96 mg per 100 grams. The Julie variety had the highest vitamin C content, while Keitt had the lowest. Kent, a variety commonly sold in U.S. grocery stores, came in at about 26 mg per 100 grams.
The variety you’re most likely to find depends on where you live and the time of year. If maximizing vitamin C matters to you, choosing a riper, more fragrant mango is a reasonable bet, since ripeness tends to correlate with nutrient density in tropical fruits. But even lower-end varieties still contribute a meaningful amount of vitamin C to your diet.
What Mango’s Vitamin C Does for You
Vitamin C plays several roles in the body, and getting it from whole fruit like mango means you’re absorbing it alongside fiber and other beneficial compounds. The vitamin C in mango supports your immune system by helping your body produce white blood cells and antibodies. It’s also essential for collagen production, which keeps skin firm and helps wounds heal. And it improves your body’s ability to absorb iron from plant-based foods, which is especially useful if you eat a largely vegetarian diet.
Mangoes also contain vitamins A and E alongside their vitamin C, and this combination is particularly effective at reducing oxidative stress. These three vitamins work together as antioxidants, which is why mango is sometimes highlighted for its role in supporting immune function and reducing inflammation. The fiber content adds another layer, feeding beneficial gut bacteria that play their own role in immune health.
Fresh, Frozen, or Dried: Does It Matter?
Vitamin C is sensitive to heat and oxygen, so how you store and prepare mango affects how much of the nutrient survives. Fresh mango eaten soon after cutting will give you the most vitamin C. Frozen mango is typically flash-frozen shortly after harvest and retains its nutrients well, making it a solid alternative when fresh mangoes aren’t in season.
Dried mango is more complicated. Research on different drying methods found that vitamin C concentrations in mango were not dramatically different across freeze-drying, vacuum-oven drying, and hot-air drying. That said, dried mango is much more calorie-dense per serving because the water has been removed, so you’ll eat far less fruit by weight. A handful of dried mango slices won’t deliver the same vitamin C as a cup of fresh mango, simply because you’re consuming less actual fruit. Dried mango also frequently contains added sugar, which further shifts the nutritional profile.
For the best vitamin C retention at home, store cut mango in the refrigerator and eat it within a couple of days. Blending mango into a smoothie is fine, but letting it sit exposed to air for hours will gradually break down the vitamin C content.