How many calories are in a mango?
A 1 cup, pieces (165 g) has 99 calories. Per 100 grams, mango has 60 calories. That cup delivers about 25 g of carbohydrate, nearly all from natural sugar, with 2.6 g of fiber, 1.4 g of protein, and 60 mg of vitamin C. Mango is one of the sweeter fruits, but in whole-fruit form the fiber and water keep the portion self-limiting.
Mango nutrition facts
| Nutrient | Per 1 cup, pieces (165 g) | Per 100 g |
|---|---|---|
| Calories | 99 | 60 |
| Protein | 1.4 g | 0.8 g |
| Carbohydrate | 24.7 g | 15 g |
| Fiber | 2.6 g | 1.6 g |
| Sugar | 22.5 g | 13.7 g |
| Fat | 0.6 g | 0.4 g |
| Vitamin C | 60 mg | 36 mg |
| Potassium | 277 mg | 168 mg |
Values from Mangos, raw (USDA FoodData Central, FDC ID 169910). Figures vary with variety, ripeness, and preparation.
The calories you might not be counting
A cup of fresh mango is under 100 calories and hard to overeat because you have to peel and slice it. The trouble starts when the fruit becomes an ingredient. A mango smoothie blends a full mango with yogurt, banana, and sometimes honey or coconut milk, pushing a single glass past 350 calories. Dried mango strips are concentrated sugar with the water removed: a small bag is easily 250 to 300 calories, and the chewy texture means it disappears in minutes instead of filling you up. Mango sticky rice packs coconut cream and sugar around the fruit for 400 or more per plate. Mango salsa seems harmless, but the tortilla chips underneath do the real work. Forkd separates the fruit from the smoothie base, the drying, and the coconut milk so the actual plate shows up.
Calories by size
USDA lists a cup of mango pieces at 165 g (about 99 calories) and a whole fruit without the pit and skin at 336 g (about 202 calories). Most people eat less than a full mango in a sitting, so the cup is the better reference. Pre-cut containers at the grocery store range from 200 to 400 g, making it easy to eat more than one cup without realizing it.
| Size | Weight | Calories |
|---|---|---|
| 1 cup, pieces | 165 g | 99 |
| Whole fruit (without refuse) | 336 g | 202 |
Scanning a mango with Forkd catches the exact portion and the hidden extras this page just described, the oil, the dressing, the topping a photo alone would miss.
Mango calories: common questions
Is mango good for weight loss?
A cup of mango is about 99 calories with decent fiber and a lot of vitamin C, so it fits a weight-loss plan in normal portions. Where mango derails calorie counts is in smoothies and dried form, where the volume or water loss concentrates the sugar.
How many calories are in a whole mango?
A whole mango without pit and skin (336 g by USDA) has about 202 calories, roughly 50 g of carbohydrate, and 122 mg of vitamin C. Per 100 g, mango is 60 calories.
Is mango high in sugar?
A cup of mango has about 23 g of natural sugar, higher than most fruits per serving. The 2.6 g of fiber and the water content moderate absorption, so whole mango still behaves better than juice or dried mango.
How many calories are in dried mango?
Dried mango runs about 300 to 320 calories per 100 g because the water is removed and sugar is often added. A small snack bag (40 g) is around 128 calories, roughly the same as a full cup of the fresh fruit.
Keep going
Sources: Mangos, raw (USDA FoodData Central, FDC ID 169910). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice, diagnosis, or treatment. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.