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Avocado vs Mango: Calories Compared
Mango is lower in calories (60 vs 160 per 100g). Avocado has 2g protein per 100g versus 0.8g in Mango.
Per typical serving, Avocado provides 240 kcal (based on a 150g portion) versus Mango at 99 kcal (165g). The average adult needs around 2,000 calories per day, so avocado contributes 12.0% 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 | Avocado | Mango |
|---|---|---|
| Calories | 160 kcal | 60 kcal |
| Protein | 2g | 0.8g |
| Carbohydrates | 8.5g | 15g |
| of which Sugars | 0.7g | 13.7g |
| Fat | 14.7g | 0.4g |
| of which Saturates | 2.1g | 0.1g |
| Fibre | 6.7g | 1.6g |
| Sodium | 7mg | 1mg |
| Potassium | 485mg | 168mg |
| Calcium | 12mg | 11mg |
| Iron | 0.6mg | 0.2mg |
| Vitamin C | 10mg | 36.4mg |
| Vitamin A | 7µg | 54µg |
| Selenium | 0µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Avocado has more (160kcal vs 60kcal per 100g) — a difference of 100kcal. Mango is the lower-calories option if that is your priority.
- Protein: Avocado has more (2g vs 0.8g per 100g) — a difference of 1.2g. Avocado is the stronger source of protein here.
- Carbohydrates: Mango has more (15g vs 8.5g per 100g) — a difference of 6.5g.
- Sugars: Mango has more (13.7g vs 0.7g per 100g) — a difference of 13g. Avocado is the lower-sugars option if that is your priority.
- Fat: Avocado has more (14.7g vs 0.4g per 100g) — a difference of 14.3g. Mango is the lower-fat option if that is your priority.
- Saturated fat: Avocado has more (2.1g vs 0.1g per 100g) — a difference of 2g. Mango is the lower-saturated fat option if that is your priority.
- Fibre: Avocado has more (6.7g vs 1.6g per 100g) — a difference of 5.1g. Avocado is the stronger source of fibre here.
- Sodium: Avocado has more (7mg vs 1mg per 100g) — a difference of 6mg. Mango is the lower-sodium option if that is your priority.
- Potassium: Avocado has more (485mg vs 168mg per 100g) — a difference of 317mg. Avocado is the stronger source of potassium here.
- Calcium: Avocado has more (12mg vs 11mg per 100g) — a difference of 1mg. Avocado is the stronger source of calcium here.
- Iron: Avocado has more (1mg vs 0mg per 100g) — a difference of 0mg. Avocado is the stronger source of iron here.
- Vitamin c: Mango has more (36mg vs 10mg per 100g) — a difference of 26mg. Mango is the stronger source of vitamin C here.
- Vitamin a: Mango has more (54µg vs 7µg per 100g) — a difference of 47µg. 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): Avocado has more (0mg vs 0mg per 100g) — a difference of 0mg. Avocado is the stronger source of riboflavin (B2) here.
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 | Avocado | % 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, Mango is the lower-calorie option at 60 kcal per 100g. If you need more protein, Avocado provides more at 2g per 100g. For lower carbohydrates, Avocado has fewer carbs at 8.5g per 100g.
Both avocado 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, Avocado or Mango?
Avocado has 160 calories per 100g while Mango has 60 calories per 100g. Avocado is higher in calories by 100 kcal per 100g.
Which has more protein, Avocado or Mango?
Avocado contains 2g of protein per 100g. Mango contains 0.8g of protein per 100g. Avocado has more protein.
Is Avocado healthier than Mango?
Avocado has 160 kcal, 2g protein, 8.5g carbs and 14.7g 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, Avocado or Mango?
Avocado contains 6.7g of fibre per 100g, and Mango contains 1.6g per 100g. Avocado has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Avocado vs Mango?
A typical 1 medium avocado of avocado (150g) is around 240 calories. A typical 1 cup pieces of mango (165g) is around 99 calories — a difference of 141 kcal per serving in favour of mango.
Can I substitute Avocado 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).