What does a score of 98 mean?

98 out of 100 places raw mango in the "excellent" band. Among the lower-risk choices for most people with gout, and often carries protective nutrients. Scores rank foods against each other on average across a population. They are not a personal risk level.

What portion is the score based on?

Nutrition figures are given per 100 g, and the scoring applies a serving-size adjustment based on this food's typical portion: 1 cup (165 g). Eating substantially more or less than that shifts the real-world effect accordingly.

How confident is this score?

Based on the measured median for this food category. Because the purine figure is estimated rather than directly measured, read this score as approximate.

Can I eat raw mango if I have gout?

That is a question for you and your clinician. This page ranks foods on published population-average evidence; it does not account for your urate level, kidney function, medications or overall eating pattern.

How does this compare with other mango entries?

The database holds 4 mango variants and this one is 2nd of 4, scoring 98. They range from 60 (dried mango) up to 99 (frozen mango), so preparation matters more here than the ingredient does — a 39-point spread within the same food.

Plant

Raw mango

USDA description: Mango, raw

How raw mango scores for gout, what moved that score, and the nutrition and portions behind it.

Food Index score

Raw mangoExcellent

0100

Based on a well-supported purine estimate

What moved this score
Starting score	100
Fructose	-7
Vitamin C	+6
Nutrient Gaps	-2
Fiber	+1.7
Purine Load	-0.9
Folate	+0.7
2 smaller factors	+0.2
Protective bonus cap	-0.7
Final score	98

Flare risk (acute)99

Long-term (chronic)98

Raw mango scores 98 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.

Penalties took 10.1 points off a starting score of 100, and protective factors added 8.1 back (trimmed from 8.8: bonuses can offset at most 80% of the penalties). Every factor is listed in full below.

Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.

Compare with another foodMore fruit How scoring works

The underlying data

Nutrition and portions

Nutrition Facts

Amounts per 100 g

Typical serving165 g

Calories60

Total Fat0.38 g
Saturated Fat0.09 g
Sodium1 mg
Dietary Fiber1.6 g
Total Sugars13.7 g
Protein0.82 g

Calcium11 mg
Iron0.16 mg
Magnesium10 mg
Vitamin C36.4 mg
Folate43 ug

Water83.5 g
Alcohol0 g
Omega-3 EPA0 g
Omega-3 DHA0 g

Common portions

1 slice/chunk25 g
1 mango210 g
1 cuptypical165 g
Quantity not specified83 g

Where the purine figure comes from

No direct purine measurement has been published for this food, so the score uses the measured median for its category (fruit).

We rate this a good confidence estimate.

How purines affect the score →

Nutrition values from the USDA FoodData Central database.

Scoring rationale

Every factor, in full

Each row shows the points a factor moved, what drove it, and the studies behind its weight.

PointsFactorAffects

-7
FructoseLong-term
An estimated 5.5 g of fructose per 100 g, scaled 1.6x for the typical portion. Reduced 70% because whole fruit blunts the fructose effect.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
Long-term
+6
Vitamin CLong-term
36.4 mg of vitamin C per 100 g, scaled 1.6x for the typical portion. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
Long-term
-2
Nutrient GapsLong-term
Provides meaningful amounts of only 4 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
Long-term
+1.7
FiberLong-term
1.6 g of dietary fiber per 100 g, scaled 1.6x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
Long-term
-0.9
Purine LoadFlare risk
10 mg of purines per 100 g, weighted 0.45x as a plant source and 1.6x for the typical portion: 7 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
Flare risk
+0.7
FolateLong-term
43 µg of folate per 100 g, scaled 1.6x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Long-term
+0.4
MagnesiumLong-term
10 mg of magnesium per 100 g, scaled 1.6x for the typical portion.
Evidence: Li X 2015, BMJ
Long-term
-0.2
Saturated FatLong-term
0.09 g of saturated fat per 100 g, scaled 1.6x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
Long-term

Keep looking

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Common questions

About raw mango

Look up any food's Food Index score

Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.

Browse every food How scoring works

Raw mango

Food Index score

Raw mangoExcellent

Nutrition and portions

Nutrition Facts

Common portions

Where the purine figure comes from

Every factor, in full

Similar foods in fruit

Fruit, NFS

Fruit salad, fresh or raw, excluding citrus fruits, no dressing

Fruit salad, fresh or raw, including citrus fruits, no dressing

Honeydew melon, raw

Orange, canned, in syrup

Pear, Asian, raw

About raw mango

Look up any food's Food Index score

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