Calorie Chart / Fruits / Mango
How Many Calories Are in Mango?
Calculation of the nutritional value & Recommended Dietary Intake of mango
For g and a calorie requirement of kcal
| Calories 186 kcal | Proteins 1.8 g | Lipids 0.6 g | Carbohydrates 43 g |
| 9% | 2% | 1% | 16% |
Health benefits of mango
Mango - 100g
Calories 62 kcal
Proteins 0.6 g
Lipids 0.2 g
Carbohydrates 14.3 g
With 62 kcal per 100 g, mango is considered a moderate-calorie fruit, making it easy to include in both weight-loss and weight-gain meal plans without exceeding your daily calorie budget.
Mangos are noted for their very high vitamin C content (more than 40 mg/100 g in ripe specimens), a key nutrient for immune support and iron absorption. They also supply provitamin A (beta-carotene) for eye health, vitamin E, vitamin B9 (folate), and useful amounts of potassium and copper. These micronutrients add nutritional value that is not captured by calories alone.
The fruit contains the polyphenol mangiferin, often studied for its supposed anti-inflammatory and blood-sugar-regulating effects (research is still preliminary, hence "supposed"). Its bright orange flesh signals a wealth of carotenoids, antioxidants that may help protect cells from oxidative stress—once again, benefits independent of calories.
Originally domesticated over 4,000 years ago in India, the mango spread along ancient trade routes to Africa and the Americas. Today, it is the world's most widely consumed tropical fruit, a fact that illustrates why so many culinary traditions have learned to enjoy its flavor without excessive calories.
Tips for incorporating mango into a balanced diet
Add diced mango to a salad of baby spinach, red onion, and cubed avocado for a colorful starter; the fruity sweetness enhances the dish while keeping calories moderate. A squeeze of lime and a teaspoon of soy sauce finish it without heavy dressings.
For a post-workout snack that balances proteins and calories, blend mango with low-fat yogurt, a splash of semi-skimmed milk, and a spoonful of chia seeds. The natural sugars help replenish glycogen, while the recipe remains lighter than many commercial smoothies.
Try a mango salsa alongside grilled chicken breast or baked salmon. The fresh condiment replaces heavier sauces, trims calories, and adds flavor and a vitamin boost.
Craving dessert? Pair mango with sticky rice and a drizzle of coconut milk for a Thai-style treat. Portion control is key: serving spoons keep calories in check yet let you enjoy a satisfying sweet end to the meal, just like a bowl of fruit salad would.
Frequently Asked Questions
- How many calories are in mango?
- There are 62 kcal per 100 g.
- Is mango fattening compared to other fruits?
- At 62 kcal/100 g, mango sits in the middle range of fruit calories—higher than apple but lower than banana. Enjoyed in reasonable portions, it is not considered fattening.
- Does cooking mango change its calories?
- Heating or grilling mango does not remove or add calories; only added sugar or fat during preparation will raise the total calories of the final dish.
- Which vitamins justify adding mango despite its calories?
- The generous vitamin C and beta-carotene content deliver antioxidant benefits that outweigh its moderate calories for most diets.
- Can I eat mango on a low-calorie diet?
- Yes. Replacing higher-calorie desserts with a 150-g serving of fresh mango keeps you around 90 calories while providing natural sweetness and fiber.
- Is dried mango higher in calories?
- Yes. Water loss concentrates sugars; dried mango provides roughly 300 calories per 100 g, so portion size matters.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
