Calories in a Mango: By Size, With Macros

One cup of sliced mango (165 g) contains 99 calories — making it one of the more filling, nutrient-dense fruit choices you can log (USDA FoodData Central, FDC ID 169910).

Mango is a summer staple, but portion size changes the calorie picture quickly. A whole fruit, two cups in a smoothie, or a small snack cup from the grocery store each land at very different numbers. Below we break it all down so you can track confidently.

Calories in Mango by Portion Size

The table below pulls from USDA FoodData Central data and uses the standard 99 kcal / 165 g reference as the anchor.

Portion	Weight (g)	Calories	Carbs (g)	Sugar (g)	Fiber (g)	Protein (g)	Fat (g)
1 cup sliced (standard)	165	99	24.7	22.5	2.6	1.4	0.6
Small mango (edible flesh)	200	120	30.0	27.3	3.2	1.7	0.7
Medium mango (edible flesh)	336	202	50.4	45.9	5.4	2.8	1.2
Large mango (edible flesh)	400	240	60.0	54.6	6.4	3.4	1.4
1 oz / 28 g (bite-size)	28	17	4.2	3.8	0.4	0.2	0.1
Dried mango, 1 oz	28	96	25.0	22.8	0.8	0.6	0.1

Dried mango is the calorie trap: the same 28 g that gives you 17 calories fresh jumps to 96 calories dried, with almost no fiber benefit left per bite.

Mango Macros at a Glance

Mango is almost entirely carbohydrate. Fat is negligible (under 1 g per cup), and protein is low at 1.4 g per cup — so mango is not a meaningful protein source. The macros that matter most here are:

• Carbohydrates (24.7 g / cup): Mostly fructose and glucose. The glycemic index of ripe mango sits around 51, which is low-to-moderate, but a large serving pushes the glycemic load higher. You can use our glycemic load calculator to model your exact portion.
• Fiber (2.6 g / cup): Mainly pectin and hemicellulose. This slows gastric emptying and moderates the blood sugar rise from the natural sugars.
• Micronutrients: One cup covers roughly 67% of the daily value for vitamin C and 10% for folate — meaningful nutrition for a 99-calorie spend.

Does Mango Fit Your Goals?

Weight loss: At 99 calories per cup with 2.6 g of fiber, mango is a reasonable fruit choice on a deficit. The volume and fiber create satiety. Stick to one cup as a snack or dessert, and pre-log it before eating so you stay within your targets. Our TDEE calculator can show you exactly how a mango snack fits into your daily budget.

Blood sugar management: People with prediabetes or type 2 diabetes should treat mango as a moderate-GI carbohydrate, not a “free” food. A half-cup serving (about 50 calories, 12 g carbs) is a safer starting point. Pair mango with a protein or fat source — Greek yogurt or a small handful of nuts — to further blunt the glucose response. A full cup eaten alone, especially from very ripe fruit, can spike blood sugar in insulin-resistant individuals. Tracking the carbs alongside your meals is the most reliable way to learn your personal response. See our deeper look at glycemic load explained for the full framework.

Muscle gain / performance: The carbohydrates in mango make it a fine post-workout refuel fruit. At under 100 calories per cup it won’t crowd out the protein you need, and the potassium (277 mg / cup) supports muscle function.

The Easiest Way to Log Mango

Serving sizes and ripeness vary — a supermarket mango and a farm-stand Alphonso are not the same weight. Photograph your bowl of mango in CalEye and let the AI read the portion for you; it logs calories and macros in seconds.