How Many Calories in a Mango? Nutrition Facts & Macros
One cup of sliced mango (165g) has 99 calories
Protein 1.4g · Carbs 24.7g · Fat 0.6g
Mango is the world's most popular fruit by consumption — naturally sweet, juicy, and packed with vitamins. At 60 kcal per 100g, it's moderate in calories but high in sugar (13.66g) with 13.38g net carbs per 100g, making it NOT ideal for keto. But mango brings serious nutritional value: 36.4mg of vitamin C (40% DV), beta-carotene (the pigment behind the orange color, a vitamin A precursor), and 43mcg of folate. At 83% water, it's surprisingly hydrating for a tropical fruit. Watch out for dried mango though — at ~314 kcal per 100g, it's a calorie trap with ~73g sugar. Here's everything you need to know about mango calories and macros, based on USDA data.
251 kJ · per 100g · Water: 83.46 g
Calorie Calculator: Mango
165 g Mango contains 99 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup sliced (165 g) | 99 kcal | 1.4g | 24.7g | 0.6g |
| 1 whole mango (207 g) | 124 kcal | 1.7g | 31g | 0.8g |
| 100 grams | 60 kcal | 0.8g | 15g | 0.4g |
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Mango — Nutrition Facts
| Mango | per 100g |
|---|---|
| Calories | 60 kcal |
| Protein | 0.82 g |
| Fat | 0.38 g |
| Carbs | 14.98 g |
| Saturated Fat | 0.092 g |
| Monounsaturated Fat | 0.14 g |
| Polyunsaturated Fat | 0.071 g |
| Cholesterol | 0 mg |
| Fiber | 1.6 g |
| Sugar | 13.66 g |
| Sodium | 1 mg |
| Potassium | 168 mg |
| Calcium | 11 mg |
| Magnesium | 10 mg |
| Phosphorus | 14 mg |
| Iron | 0.16 mg |
| Zinc | 0.09 mg |
| Manganese | 0.063 mg |
| Selenium | 0.6 mcg |
| Vitamin A | 54 mcg |
| Vitamin C | 36.4 mg |
| Thiamine (B1) | 0.028 mg |
| Riboflavin (B2) | 0.038 mg |
| Niacin (B3) | 0.669 mg |
| Vitamin B6 | 0.119 mg |
| Folate | 43 mcg |
| Vitamin E | 0.9 mg |
| Vitamin K | 4.2 mcg |
| Water | 83.46 g |
Source: USDA FoodData Central (FDC ID: 169910) · Data verified September 2026
Variations
Fresh mango (raw)
60 kcal per 100g. Fresh ripe mango at its natural state. Rich in vitamin C (36.4mg, 40% DV) and beta-carotene — the pigment behind the orange color. Contains mangiferin, a unique antioxidant. 83% water makes it hydrating. Best in season (May–September). Squeeze gently to check ripeness — color varies by variety.
Dried sweetened mango
Approximately 314 kcal per 100g — over 5 times more calorie-dense than fresh due to water removal. Extremely high sugar content (~73g per 100g) with added sugar on top. A popular snack but a serious calorie trap — easy to eat 100g without realizing it. NOT suitable for keto or weight loss. If you eat dried mango, limit to a small handful (30g, ~94 kcal). Always check the label for added sugar — unsweetened dried mango is slightly better.
Frozen mango chunks (no sugar added)
Approximately 57 kcal per 100g — nearly identical to fresh mango when unsweetened. Frozen at peak ripeness, retaining most vitamins including vitamin C and beta-carotene. Excellent for smoothies year-round — no need to check ripeness, no waste. Often cheaper than fresh, especially out of season. Always choose "no sugar added" varieties.
Dietary Perspectives
For Weight Loss
Moderate at 60 kcal per 100g. A cup of sliced mango (165g) has 99 kcal. The high sugar (13.66g) gives sweetness but can trigger cravings in some people. AVOID dried mango (314 kcal, 73g sugar — a calorie trap that's easy to overeat). Fresh mango is 83% water, making it more filling than you'd expect. Limit to 1 cup per day and use it as a dessert replacement — natural sweetness satisfies without processed sugar. Good paired with Greek yogurt for a balanced snack.
For Athletic Performance
Good pre-workout natural carb source with 15g carbs per 100g. Vitamin C (36.4mg) supports recovery and immune function after intense training. Quick-digesting sugars provide accessible energy. Frozen mango in post-workout smoothies is excellent — blend with protein powder and milk for a recovery drink. Potassium (168mg per 100g) helps with electrolyte balance. A cup of sliced mango before training delivers ~25g of carbs — solid natural fuel. Easy to eat, delicious, and no prep needed.
For Keto
NOT recommended for keto — 13.38g net carbs per 100g. A cup of sliced mango (165g) has about 22g net carbs, exceeding the daily keto limit in a single serving. Dried mango is even worse (73g sugar per 100g). If you crave tropical flavor on keto, try a tiny amount (20-30g, ~3-4g net carbs) or use coconut instead — it's high-fat, low-carb, and tropical. Berries are far better keto fruit options: blackberries (4.3g net carbs), raspberries (5.4g), strawberries (5.7g per 100g).
Frequently Asked Questions
How many calories are in a mango?
One cup of sliced mango (165g) contains approximately 99 calories. A whole mango (207g) has about 124 calories. Per 100g, raw mango has 60 calories. Mango is a moderate-calorie fruit — more than watermelon (30 kcal) and pineapple (50 kcal), but less than banana (89 kcal) per 100g.
Is mango keto-friendly?
NOT really — mango has 13.38g net carbs per 100g (14.98g carbs minus 1.6g fiber), which is quite high. A cup of sliced mango (165g) gives you about 22g net carbs, exceeding a typical 20-25g daily keto limit in a single serving. Even a small portion (50g) has 6.7g net carbs. Berries are far better keto fruit choices: blackberries (4.3g net carbs), raspberries (5.4g), strawberries (5.7g per 100g).
Is mango healthy?
Yes — mango is a good source of vitamin C (36.4mg per 100g, 40% DV), beta-carotene (vitamin A precursor — responsible for the orange color), and folate (43mcg). It also contains mangiferin, a unique compound with antioxidant properties found almost exclusively in mangoes. But watch portions — the high sugar content (13.66g per 100g) can add up quickly.
Mango vs banana — what's the difference?
Mango has fewer calories (60 vs 89 kcal per 100g) and significantly more vitamin C (36.4mg vs 8.7mg). Banana has more potassium (358mg vs 168mg) and better portability. Both are good carb sources and neither is keto-friendly. Mango wins on micronutrients, banana wins on convenience.
How to tell if a mango is ripe?
Squeeze gently — a ripe mango should give slightly. Smell the stem end — it should smell fruity and sweet. Color is NOT a reliable indicator (it varies by variety — some stay green when ripe). A ripe mango should feel heavy for its size, which means more juice. Store unripe mangoes at room temperature, ripe ones in the fridge for up to 5 days.
Fresh vs dried mango — what's the difference?
Fresh mango: 60 kcal per 100g, 13.66g sugar. Dried sweetened mango: ~314 kcal per 100g, ~73g sugar — that's over 5 times more calorie-dense! Dried mango is a calorie bomb that's easy to overeat. Always choose fresh or unsweetened frozen mango for health. If you eat dried mango, limit to a small handful (30g, ~94 kcal).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mango | 60 | 0.82g | 14.98g | 0.38g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Pineapple | 50 | 0.54g | 13.12g | 0.12g |
| Watermelon | 30 | 0.61g | 7.55g | 0.15g |
| Coconut (Fresh) | 354 | 3.33g | 15.23g | 33.49g |
per 100g
Compare to other fruits on calories, sugar, net carbs. Per 100g, mango has 60 kcal with 13.38g net carbs and 13.66g sugar — higher than most berries but lower than banana (89 kcal, 22.84g carbs). More vitamin C (36.4mg) than banana (8.7mg) or pineapple (~48mg). Not keto-friendly, but a great natural vitamin C source with beta-carotene.
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