What Vitamins are in Mango Seeds? Unlocking a Nutrient-Rich Superfood

January 5, 2026 •

4 min read

While many people enjoy the sweet pulp of a mango and discard the large seed, studies reveal that the mango seed kernel is a powerhouse of nutrients. This often-overlooked kernel contains a variety of vitamins that contribute to its numerous health benefits, making understanding what vitamins are in mango seeds a surprising discovery.

Quick Summary

The kernel of a mango seed is packed with essential vitamins like A, C, and E, as well as B-complex vitamins, antioxidants, minerals, and healthy fats.

Key Points

Rich in Vitamins A, C, and E: Mango seeds contain these key vitamins, which provide antioxidant support, boost immunity, and promote skin health.
Source of B-Complex Vitamins: Essential for energy metabolism and brain function, the seeds provide B vitamins, including B1, B2, B6, and B12.
Packed with Antioxidants: The kernel has a higher concentration of powerful phenolic compounds and flavonoids than the pulp, which help combat free radicals.
Supports Heart and Digestive Health: Healthy fats and fiber in the seeds help lower bad cholesterol and improve digestive regularity.
Available as Powder or Extract: After proper drying and processing, the kernel can be ground into powder or extracted for use in food, supplements, and cosmetics.
Requires Processing Before Consumption: Raw mango seeds contain anti-nutritional factors like tannins that must be reduced through methods like soaking or boiling before consumption.

The mango seed, or 'aam ki guthli' as it's known in some regions, is often discarded as a byproduct of processing the popular fruit. However, a growing body of research indicates that the kernel inside the hard seed contains a surprisingly rich nutritional profile. This has led to an increased interest in utilizing this waste product for its nutraceutical potential, offering benefits that go far beyond the fruit's sweet flesh.

A Comprehensive Look at the Vitamins in Mango Seeds

Scientific analysis confirms that mango seeds are a valuable source of several fat- and water-soluble vitamins. This makes them a promising dietary supplement, particularly when processed into a usable powder or extract.

Fat-Soluble Vitamins

Vitamin A: Present in the seed, this vitamin is crucial for maintaining normal vision, supporting cell function, and boosting the immune system.
Vitamin E: This powerful antioxidant is found in mango seed oil and contributes to skin health, cell protection from oxidative stress, and anti-aging benefits.
Vitamin K: Though in smaller amounts than other vitamins, Vitamin K is also present, playing a role in blood clotting and bone health.

Water-Soluble Vitamins

Vitamin C: A well-known immune system booster and antioxidant, Vitamin C is present in significant quantities in the mango seed kernel.
B-Complex Vitamins: The mango seed contains several B vitamins, including B1 (Thiamin), B2 (Riboflavin), B6 (Pyridoxine), and B12 (Cobalamin), which are essential for energy metabolism, brain function, and overall vitality.

The Wider Nutritional Profile of Mango Seed Kernel

Beyond the notable vitamin content, the kernel boasts a wealth of other essential nutrients that contribute to its health-promoting properties.

Antioxidants: Mango seeds contain a higher concentration of powerful antioxidants, such as phenolic compounds and mangiferin, than the fruit's pulp or peel. These compounds combat free radicals and protect cells from damage.
Healthy Fats: The seed is a good source of healthy fats, including essential fatty acids, that support cardiovascular health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL) levels.
Minerals: A range of minerals is present, including calcium, magnesium, potassium, iron, and phosphorus, which are vital for numerous bodily functions.
Dietary Fiber: With a rich fiber content, mango seed powder is known to aid digestion, regulate bowel movements, and may contribute to weight management.

Mango Seed Kernel vs. Mango Pulp: A Nutritional Comparison

While the juicy mango pulp is celebrated for its taste and nutrients, the seed kernel offers a different, concentrated nutritional profile. Below is a comparison of some key components found in both per 100 grams, based on various studies.


Nutrient	Mango Pulp (Approx. per 100g)	Mango Seed Kernel (Approx. per 100g)
Energy	60 kcal	421 kcal (dry flour)
Protein	0.82 g	7.53 g (dry flour)
Fat	0.38 g	11.45 g (dry flour)
Carbohydrate	14.98 g	69.77 g (dry flour)
Dietary Fiber	1.6 g	9.81 g (dry flour)
Vitamin C	36.4 mg	17 mg
Vitamin A (IU)	1082 IU	15 IU (dry weight)
Calcium	11 mg	170 mg
Magnesium	10 mg	210 mg

Note: Nutritional values can vary significantly depending on the mango variety, maturity, and processing method.

Practical Applications of Mango Seed

With its impressive nutritional content, the mango seed can be processed for various uses. One of the most common applications is turning the dried kernel into a fine powder. This powder can be incorporated into many recipes to boost their nutritional value.

Here are some popular ways to use mango seed powder:

Smoothies: Add a teaspoon to your morning smoothie for a nutrient boost.
Baking: Incorporate into flour mixes for breads, muffins, or cookies.
Curries and Soups: Use as a thickening agent or to add a hint of flavor to savory dishes.
Buttermilk: Mix with buttermilk for a traditional digestive aid.

Additionally, oil extracted from the seed is used in cosmetic products for its moisturizing properties, while the extract is used in supplements.

Important Considerations for Consumption

While the nutritional benefits are clear, it is crucial to handle mango seeds properly. Raw mango seeds contain anti-nutritional factors like tannins, which should be minimized through processing methods such as soaking, boiling, or sun-drying. Additionally, some individuals may have a sensitivity to urushiol, a compound also found in mangoes and poison ivy, so it is advisable to consult a healthcare professional before adding it to your diet.

Conclusion

Far from being mere waste, the kernel of the mango seed is a hidden treasure trove of vitamins, antioxidants, and other vital nutrients. It contains significant amounts of vitamins A, C, E, and B-complex vitamins, along with a rich supply of minerals and fiber. By understanding and properly processing the mango seed, we can unlock a new source of nutrition for improving health and reducing food waste. The journey from discarded kernel to potent superfood highlights the immense potential found in nature's often-overlooked resources.

For more in-depth nutritional data and phytochemical analysis of mango seed kernels, consult resources like the National Institutes of Health (NIH).

Frequently Asked Questions

Mango seeds are rich in a variety of vitamins, including Vitamin A, Vitamin C, Vitamin E, and several B-complex vitamins such as B1, B2, B6, and B12.

Yes, mango seed powder is generally safe for consumption in moderation, provided the kernel is properly dried and processed first. Some anti-nutritional factors should be minimized through methods like soaking and boiling.

To prepare mango seed powder, the kernels are extracted, cleaned, and dried in the sun. Once completely dry, they are ground into a fine powder and can be stored in an airtight container.

Mango seeds offer numerous health benefits, including boosting immunity, improving digestion, supporting heart health by reducing cholesterol, and promoting healthy skin and hair due to their high vitamin and antioxidant content.

Yes, studies have shown that the mango seed kernel contains a higher concentration of antioxidants and polyphenolic compounds compared to the fruit's pulp and peel.

Some studies suggest that mango seed extract may aid in weight management by helping to reduce body fat, curb appetite, and boost metabolism. The high fiber content also contributes to a feeling of fullness.

Besides vitamins, mango seeds contain a balanced profile of nutrients, including proteins, healthy fats, dietary fiber, and essential minerals like calcium, magnesium, potassium, and iron.