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How Many Calories in Mango?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 17 kcal | 0.2g |
| 100g | 60 kcal | 0.8g |
| 1 cup pieces | 99 kcal | 1.3g |
A mango contains 60 calories per 100g. A typical 1 cup pieces (165g) provides about 99 calories. Mango is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mango Nutrition Facts
| Nutrient | Per 100g | Per serving (165g) |
|---|---|---|
| Calories | 60 kcal | 99 kcal |
| Protein | 0.8g | 1.3g |
| Carbohydrates | 15.0g | 24.8g |
| of which Sugars | 13.7g | 22.6g |
| Fat | 0.4g | 0.7g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 1.6g | 2.6g |
| Sodium | 1.0mg | 2mg |
| Potassium | 168.0mg | 277mg |
| Calcium | 11.0mg | 18mg |
| Iron | 0.2mg | 0.3mg |
| Vitamin C | 36.4mg | 60.1mg |
| Vitamin A | 54.0µg | 89µg |
| Selenium | 0.6µg | 1µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin C (40% DV) — an excellent source
- Calories: 3% DV
- Protein: 2% DV
- Carbohydrates: 5% DV
- Fibre: 6% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 4% DV
- Calcium: 1% DV
- Iron: 1% DV
- Vitamin C: 40% DV
- Vitamin A: 6% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking mango
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Have a cat or dog? Check whether mango is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out mango for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Does mango fit your diet?
Weight management
At 60 calories per 100g, mango is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in mango per 100g?
Mango contains 60 calories per 100g, based on USDA reference data.
Is mango high in calories?
A 1 cup pieces of mango (165g) has around 99 calories — roughly 5% of a 2,000-calorie daily intake.
Is mango good for weight loss?
At 60 calories per 100g, mango is relatively low in calories and can fit well into a weight-loss diet. A 1 cup pieces provides about 99 calories.
How much protein is in mango?
Mango contains 0.8g of protein per 100g.
Is mango a good source of fibre?
Mango is relatively low in fibre at 1.6g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does mango compare to grapefruit, sections, canned, light syrup pack?
Mango has 60 calories per 100g, close to grapefruit, sections, canned, light syrup pack at 60 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of mango for 20g of protein?
With 0.8g of protein per 100g, you'd need roughly 2500g of mango to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to mango by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mango (this page) | 60 kcal | 0.8g | 15.0g | 0.4g |
| Grapefruit, Sections, Canned, Light Syrup Pack | 60 kcal | 0.6g | 15.4g | 0.1g |
| Java-plum, (jambolan), Raw | 60 kcal | 0.7g | 15.6g | 0.2g |
| Longans, Raw | 60 kcal | 1.3g | 15.1g | 0.1g |
| Pear Nectar, Canned, without Added Ascorbic Acid | 60 kcal | 0.1g | 15.8g | 0.0g |
| Pear Nectar, Canned, with Added Ascorbic Acid | 60 kcal | 0.1g | 15.8g | 0.0g |
| Kiwi | 61 kcal | 1.1g | 14.7g | 0.5g |
More kit for mango tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.