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
Mangoes are one of the most popular tropical fruits worldwide — naturally sweet, juicy, and packed with vitamins. Whether you're tracking calories for weight loss, monitoring your sugar intake, or simply enjoying a healthy snack, knowing the exact nutrition facts matters. Here's everything you need to know about mango calories and macros, based on USDA data. Mangoes are about 83% water by weight, making them a surprisingly hydrating tropical treat.
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 (165g) | 99 kcal | 1.4g | 24.7g | 0.6g |
| 1 whole mango (336g) | 202 kcal | 2.8g | 50.3g | 1.3g |
| 100 grams | 60 kcal | 0.8g | 15g | 0.4g |
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| Mango | per 100g |
|---|---|
| Calories | 60 kcal |
| Protein | 0.82 g |
| Fat | 0.38 g |
| Carbs | 14.98 g |
| Fiber | 1.6 g |
| Sugar | 13.66 g |
| Sodium | 1 mg |
| Potassium | 168 mg |
| Magnesium | 10 mg |
| Phosphorus | 14 mg |
| Vitamin C | 36.4 mg |
| Vitamin B6 | 0.119 mg |
| Folate | 43 mcg |
| Manganese | 0.063 mg |
| Water | 83.46 g |
Source: USDA FoodData Central (FDC ID: 169910) · Data verified April 2026
Variations
Fresh mango
60 calories per 100g. Ripe when slightly soft to the touch and fragrant at the stem. Available year-round but best from May through September. Store unripe at room temperature, ripe in refrigerator for up to 5 days.
Dried mango
About 319 calories per 100g — over 5x more calorie-dense than fresh due to water removal. Very high sugar content (~73g per 100g). Often has added sugar, making it even higher in calories. Easy to overconsume. Best used sparingly as a snack or trail mix ingredient.
Frozen mango chunks
About 60 calories per 100g — similar to fresh when unsweetened. Retain most vitamins including vitamin C and A. Convenient year-round alternative to fresh, great for smoothies. No added sugar in unsweetened varieties.
Frequently Asked Questions
How many calories are in a mango?
One cup of sliced mango (165g) contains approximately 99 calories. Per 100g, a raw mango has 60 calories. A whole mango (336g) has about 202 calories. Mangoes are moderate in calories — higher than most berries but lower than bananas per 100g.
How much sugar is in a mango?
One cup of sliced mango (165g) contains about 22.5g of sugar. Per 100g, mangoes have 13.66g of sugar — one of the higher amounts among fresh fruits. For comparison, bananas have 12.23g, oranges have 9.35g, and strawberries have 4.89g per 100g. Despite the sugar content, mangoes provide valuable vitamins and fiber.
How does mango compare to banana?
Mangoes (60 kcal/100g) have fewer calories than bananas (89 kcal/100g). Mangoes are higher in vitamin C (36.4mg vs 8.7mg) and vitamin A (54mcg RAE vs 3mcg). Bananas have more potassium (358mg vs 168mg) and fiber (2.6g vs 1.6g). Both are good carb sources, but mangoes offer more micronutrients while bananas are better for pre-workout energy.
What vitamins are in mango?
Mangoes are an excellent source of vitamins. Per 100g, they provide 36.4mg of vitamin C (40% DV), 54mcg of vitamin A as RAE (6% DV), and 0.119mg of vitamin B6. One cup of sliced mango (165g) covers about 67% of your daily vitamin C needs. Mangoes also provide 43mcg of folate and 0.9mg of vitamin E per 100g.
Is mango good for weight loss?
Mangoes can fit into a weight loss diet when eaten in moderation. At 60 calories per 100g, they're lower in calories than many people expect. They provide 1.6g of fiber per 100g and their natural sweetness can help satisfy sugar cravings. The key is portion control — stick to one cup of sliced mango (165g, 99 calories) rather than eating a whole fruit (336g, 202 calories).
How many carbs are in a mango?
One cup of sliced mango (165g) contains about 24.7g of total carbohydrates, including 22.5g of sugar and 2.6g of fiber. Per 100g, mangoes have 14.98g of carbs. This is moderate — less than bananas (22.84g) but more than oranges (11.75g). With only 1.6g of fiber per 100g, mangoes have relatively high net carbs (13.38g), making them less ideal for low-carb diets.
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 |
| Orange | 47 | 0.94g | 11.75g | 0.12g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Strawberry | 32 | 0.67g | 7.68g | 0.3g |
per 100g
Per 100g, mangoes have 60 kcal — less than bananas (89 kcal) but more than oranges (47 kcal) and strawberries (32 kcal). Their standout nutrient is vitamin C at 36.4mg per 100g, plus 54mcg of vitamin A.
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