Calories in Mango: Per Mango, Cup and 100 g

Mango is one of the sweetest, juiciest fruits there is. It’s great on its own, in smoothies, on yogurt or in salsa. But because it tastes almost like dessert, many people wonder how many calories – and how much sugar – a mango has.

The short answer: a cup of mango pieces (165 g) has about 99 calories, and a whole medium mango about 202 calories. 100 g has about 60 calories. Mango is rich in vitamin C – a cup gives you about two thirds of what you need in a day – but it also has more sugar than most fruits.

Calories in mango by portion

Values are for fresh mango, from the US Department of Agriculture (USDA FoodData Central):

Portion	Weight	Calories
1 slice	30 g	18 kcal
100 g	100 g	60 kcal
1 cup pieces	165 g	99 kcal
½ mango	168 g	101 kcal
1 whole mango (fruit only)	336 g	202 kcal
1 pound of fruit	454 g	272 kcal

Tip: the skin and the big flat pit make up about a third of a mango’s weight. A 500 g mango gives you roughly 330–340 g of fruit.

Mango nutrition facts

Nutrient	Per 100 g	Per cup (165 g)
Calories	60 kcal	99 kcal
Carbohydrates	15.0 g	24.7 g
– of which sugars	13.7 g	22.5 g
Fiber	1.6 g	2.6 g
Protein	0.8 g	1.4 g
Fat	0.4 g	0.6 g
Vitamin C	36 mg	60 mg
Vitamin A	54 µg	89 µg
Potassium	168 mg	277 mg

A cup of mango gives you about two thirds of the vitamin C you need in a day, plus beta-carotene, which your body turns into vitamin A. It has some fiber, but it’s also one of the sweeter fruits – about as much sugar as grapes.

Calories in mango foods and drinks

Food	Portion	Calories
Frozen mango chunks, unsweetened	1 cup	about 100 kcal
Dried mango, sweetened	40 g	about 130 kcal
Mango juice or nectar	1 cup (8 fl oz)	about 130⁠–⁠150 kcal
Mango smoothie (mango, banana, yogurt)	16 fl oz	about 250⁠–⁠350 kcal
Mango lassi	1 glass (10 fl oz)	about 200⁠–⁠300 kcal
Mango salsa	¼ cup	about 25⁠–⁠35 kcal
Mango sticky rice	1 plate	about 400⁠–⁠500 kcal
Mango sorbet	½ cup	about 100⁠–⁠130 kcal

Dried mango loses its water and often gets added sugar – 40 g has more calories than a cup of fresh mango. Mango juice, lassi and smoothies are easy to drink fast and often sweetened. Mango sticky rice is a dessert made with sweet coconut milk and rice.

Is mango good for weight loss?

In normal portions, yes. Mango is sweet enough to replace candy or dessert, and a cup has only about 99 calories. The catch is that it’s easy to eat a whole mango – or two.

How to enjoy it:

• Eat a cup or half a mango at a time.
• Pair it with protein: Greek yogurt, cottage cheese or a handful of nuts.
• Use it as a topping on oatmeal, yogurt or salads.
• Choose fresh or frozen over dried mango, juice and sweet smoothies.

Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.

Mango and blood sugar

Mango has a medium glycemic index of about 51–56. A normal portion raises blood sugar moderately. If you have diabetes, half a cup to a cup is usually fine, ideally with protein or after a meal. See our list of low glycemic fruits. On a keto diet, mango doesn’t fit well: a cup has about 22 g of net carbs.

Count the calories in your mango without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. In the food library, you can also see the glycemic index of each food.Get the app free

You can also read how many calories are in pineapple and in a banana.

The bottom line

A cup of mango has about 99 calories and a whole mango about 202. Mango is rich in vitamin C and beta-carotene, but it has more sugar than most fruits and a medium glycemic index. It fits well into a weight loss diet in portions of a cup or half a mango – choose fresh or frozen over dried mango and juice.