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Apple vs Mango: Calories Compared
Apple is lower in calories (52 vs 60 per 100g). Apple has 0.3g protein per 100g versus 0.8g in Mango.
Per typical serving, Apple provides 95 kcal (based on a 182g portion) versus Mango at 99 kcal (165g). The average adult needs around 2,000 calories per day, so apple contributes 4.7% and mango contributes 5.0% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Apple | Mango |
|---|---|---|
| Calories | 52 kcal | 60 kcal |
| Protein | 0.3g | 0.8g |
| Carbohydrates | 13.8g | 15g |
| of which Sugars | 10.4g | 13.7g |
| Fat | 0.2g | 0.4g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.4g | 1.6g |
| Sodium | 1mg | 1mg |
| Potassium | 107mg | 168mg |
| Calcium | 6mg | 11mg |
| Iron | 0.1mg | 0.2mg |
| Vitamin C | 4.6mg | 36.4mg |
| Vitamin A | 3µg | 54µg |
| Selenium | 0µg | 1µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Mango has more (60kcal vs 52kcal per 100g) — a difference of 8kcal. Apple is the lower-calories option if that is your priority.
- Protein: Mango has more (0.8g vs 0.3g per 100g) — a difference of 0.5g. Mango is the stronger source of protein here.
- Carbohydrates: Mango has more (15g vs 13.8g per 100g) — a difference of 1.2g.
- Sugars: Mango has more (13.7g vs 10.4g per 100g) — a difference of 3.3g. Apple is the lower-sugars option if that is your priority.
- Fat: Mango has more (0.4g vs 0.2g per 100g) — a difference of 0.2g. Apple is the lower-fat option if that is your priority.
- Saturated fat: Mango has more (0.1g vs 0g per 100g) — a difference of 0.1g. Apple is the lower-saturated fat option if that is your priority.
- Fibre: Apple has more (2.4g vs 1.6g per 100g) — a difference of 0.8g. Apple is the stronger source of fibre here.
- Sodium: both foods contain the same amount (1mg per 100g).
- Potassium: Mango has more (168mg vs 107mg per 100g) — a difference of 61mg. Mango is the stronger source of potassium here.
- Calcium: Mango has more (11mg vs 6mg per 100g) — a difference of 5mg. Mango is the stronger source of calcium here.
- Iron: Mango has more (0mg vs 0mg per 100g) — a difference of 0mg. Mango is the stronger source of iron here.
- Vitamin c: Mango has more (36mg vs 5mg per 100g) — a difference of 32mg. Mango is the stronger source of vitamin C here.
- Vitamin a: Mango has more (54µg vs 3µg per 100g) — a difference of 51µg. Mango is the stronger source of vitamin A here.
- Selenium: Mango has more (1µg vs 0µg per 100g) — a difference of 1µg. Mango is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Apple | % DV | Mango | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Apple is the lower-calorie option at 52 kcal per 100g. If you need more protein, Mango provides more at 0.8g per 100g. For lower carbohydrates, Apple has fewer carbs at 13.8g per 100g.
Both apple and mango can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Apple or Mango?
Apple has 52 calories per 100g while Mango has 60 calories per 100g. Mango is higher in calories by 8 kcal per 100g.
Which has more protein, Apple or Mango?
Apple contains 0.3g of protein per 100g. Mango contains 0.8g of protein per 100g. Mango has more protein.
Is Apple healthier than Mango?
Apple has 52 kcal, 0.3g protein, 13.8g carbs and 0.2g fat per 100g. Mango has 60 kcal, 0.8g protein, 15g carbs and 0.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Apple or Mango?
Apple contains 2.4g of fibre per 100g, and Mango contains 1.6g per 100g. Apple has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Apple vs Mango?
A typical 1 medium apple of apple (182g) is around 95 calories. A typical 1 cup pieces of mango (165g) is around 99 calories — a difference of 4 kcal per serving in favour of apple.
Can I substitute Apple for Mango in recipes?
Most fruits can be swapped in recipes like smoothies, salads or baking with only minor changes to sweetness and moisture content.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).