Calories in Mangos: Nutrition Facts & Serving Sizes
Per 1 cup pieces (165g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of mango pieces (165g) contains 99 calories, and a full fruit (336g) contains about 202 calories. Per 100g, mango provides 60 calories, 0.8g of protein, 15g of carbs (including 1.6g of fiber and 13.7g of sugar), and 0.4g of fat. Vitamin C is the standout micronutrient at 36.4mg per 100g, covering about 40% of the daily requirement. Folate comes in at 43mcg per 100g, which is notably high for a fruit. Mango is naturally low in fat and sodium, and the moderate fiber content helps slow sugar absorption. The calorie count is low enough to fit comfortably into a weight loss diet when portion sizes are respected. One cup provides a substantial amount of natural sweetness, making it a practical substitute for high-calorie desserts when cravings hit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fruit without refuse (336g) | 201.6 | 2.7g | 50.4g | 1.3g | 5.4g |
| 1 cup pieces (165g) | 99 | 1.3g | 24.8g | 0.7g | 2.6g |
| 100g | 60 | 0.8g | 15g | 0.4g | 1.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 60 | 3% |
| Protein | 0.8g | 2% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 15g | 5% |
| Dietary Fiber | 1.6g | 6% |
| Sugars | 13.7g | 27% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 11mg | 1% |
| Iron | 0.2mg | 1% |
| Potassium | 168mg | 4% |
| Vitamin A | 54mcg | 6% |
| Vitamin C | 36.4mg | 40% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 10mg | 2% |
| Phosphorus | 14mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.6mcg | 1% |
| Folate | 43mcg | 11% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mangos
Mango is one of the most nutrient-dense fruits relative to its calorie count. At 60 calories per 100g, it delivers a meaningful package of vitamins, fiber, and antioxidants without a significant calorie cost. For active people, mango works well as a pre-workout carbohydrate source or as a recovery food after training, when the body is primed to absorb fast-acting sugars and replenish muscle glycogen.
Vitamin C at 36.4mg per 100g supports immune function and collagen synthesis, both of which are relevant to recovery from training. Collagen is a structural protein found in tendons, ligaments, and connective tissue, and adequate vitamin C intake helps support its production. Folate at 43mcg per 100g contributes to DNA repair and red blood cell production, both important for athletes training at high volumes.
The fiber content at 1.6g per 100g is modest but meaningful. Fiber slows the digestion of the fruit's natural sugars, resulting in a more gradual rise in blood glucose compared to drinking juice. Eating whole mango rather than mango juice preserves this benefit. One full fruit (336g) delivers 5.4g of fiber and 202 calories, a filling snack that contributes to daily fiber targets without overloading calories.
Mango is a practical food for anyone who struggles to eat enough fruit. The sweetness makes it easy to incorporate into smoothies, post-workout meals, or alongside lean protein like chicken or shrimp.
Dietary Considerations
Mango is naturally gluten-free, vegan, and vegetarian. It is not keto-friendly due to its sugar content at 13.7g per 100g. For weight loss, mango is suitable in controlled portions. One cup (165g) at 99 calories is a reasonable serving that provides satiety through fiber and volume. Mango is not a common allergen, though rare cases of oral allergy syndrome exist, particularly in people allergic to latex. The skin and sap of mango contain urushiol, the same compound found in poison ivy, which can cause contact dermatitis in sensitive individuals, though the flesh itself is safe to eat.
Daily Intake (100g)
100g of mango provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in a mango?
A whole mango (336g without refuse) contains about 202 calories. Per 100g, mango has 60 calories. One cup of mango pieces (165g) contains 99 calories.
Is mango good for weight loss?
Mango can fit into a weight loss diet when portions are controlled. At 60 calories per 100g with 1.6g of fiber, it provides natural sweetness and volume without a high calorie cost. One cup (165g) is 99 calories, making it a reasonable substitute for high-calorie desserts.
How much protein is in a mango?
Mango contains 0.8g of protein per 100g. A full fruit (336g) provides about 2.7g of protein. Mango is not a significant protein source and should be paired with protein-rich foods for balanced nutrition.
Is mango high in sugar?
Mango contains 13.7g of sugar per 100g, which is moderate for a fruit. A full mango contains about 46g of natural sugar. The 1.6g of fiber per 100g helps slow absorption, but people managing blood sugar or following low-carb diets should monitor portions.
Is mango keto-friendly?
No, mango is not keto-friendly. At 15g of carbs and 13.7g of sugar per 100g, it will quickly exceed the daily carbohydrate limit on a ketogenic diet. People following keto should avoid mango or limit it to very small amounts.
What vitamins are in mango?
Mango is particularly high in vitamin C at 36.4mg per 100g (about 40% of daily needs) and folate at 43mcg per 100g. It also provides vitamin A at 54mcg and vitamin K at 4.2mcg per 100g.
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