What Alphonso mango actually does for you.
The honest list — vitamins, antioxidants, digestive enzymes, glycemic load, and what to watch out for. With sources, not folklore.
Nutrient profile (per 100g of ripe Alphonso flesh)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Energy | 65 kcal | 3% |
| Total carbohydrate | 17g | 6% |
| Sugars (natural) | 14g | — |
| Dietary fibre | 2g | 7% |
| Protein | 0.8g | 2% |
| Vitamin A (RAE) | 765 mcg | 85% |
| Vitamin C | 36 mg | 40% |
| Folate | 43 mcg | 11% |
| Vitamin B6 | 0.12 mg | 7% |
| Potassium | 168 mg | 4% |
| Glycemic index | ~51 (moderate) | — |
* Based on a 2,000 kcal reference diet. Values are typical Alphonso averages compiled from USDA FoodData Central and ICMR-NIN nutrient databanks.
What the polyphenols do
Alphonso mango is one of the better dietary sources of mangiferin — a xanthone polyphenol with documented antioxidant activity in vitro and in animal models. The literature also notes gallic acid, quercetin, and kaempferol. Human-trial evidence for specific health outcomes (cancer, cardiovascular) remains limited but consistently positive on inflammation markers.
The carbide health concern
The bigger health question for Indian mango is not the fruit itself — it is the ripening method. Calcium carbide releases acetylene gas in contact with moisture; industrial-grade carbide carries trace arsenic and phosphorus residues. FSSAI prohibits its use under regulation 2.3.5. Naturally ripened, straw-chamber Alphonso (like every Pinified box) bypasses this concern entirely. See our carbide-free explainer for the full background.
Serving recommendations
- Average adult: 1 medium Alphonso (200–250g flesh) per day during season.
- Diabetics: 50–75g per serving, paired with protein/fibre. Check post-prandial glucose.
- Pregnancy: 1 medium per day, naturally ripened only. Folate-rich and Vitamin A-rich.
- Children (5–12): half a medium fruit, max one whole per day.
- Weight management: the natural sugars are real — count them in your daily fruit budget.
This page is general nutrition information, not medical advice. For personalised recommendations on diabetes, weight management, or pregnancy diet, consult a qualified physician or registered dietitian.