Alphonso mango, by the numbers.
Per 100g, per fruit, per box. The same nutrient density at three scales — pick the one that matches how you actually eat.
Three scales, one fruit
| Nutrient | Per 100g flesh | Per medium fruit (240g) | Per Double A box (1.8 kg flesh) |
|---|---|---|---|
| Energy (kcal) | 65 | 156 | 1,170 |
| Total carbs (g) | 17 | 41 | 306 |
| Sugar (g) | 14 | 34 | 252 |
| Fibre (g) | 2 | 4.8 | 36 |
| Protein (g) | 0.8 | 1.9 | 14.4 |
| Fat (g) | 0.4 | 1.0 | 7.2 |
| Vitamin A (mcg RAE) | 765 | 1,836 | 13,770 |
| Vitamin C (mg) | 36 | 86 | 648 |
| Folate (mcg) | 43 | 103 | 774 |
| Potassium (mg) | 168 | 403 | 3,024 |
| Glycemic load | ~8 | ~19 | — |
Reading the box-level numbers
The Double A box column is intentional: it tells you what twelve mangoes deliver across an entire box, not per fruit. ~1,170 kcal sounds like a lot — but spread across 7–10 days of consumption (which is what a single household typically does with one box), that's 130–170 kcal per day. Reasonable for a single fruit serving.
Frozen pulp nutrition
When you mash and freeze excess Alphonso into 250-ml pulp portions (see our storage guide), the nutrition holds at roughly the same per-100g profile through 9–10 months at -18°C. Vitamin C drops by ~10–15% over that window; Vitamin A and the polyphenols are stable.
Values compiled from USDA FoodData Central, ICMR-NIN nutrient databanks, and published Alphonso-specific studies. For personalised dietary guidance consult a registered dietitian.