Calories in Mango
One cup of sliced mango (~165g) provides about 100 kcal and 25g of carbohydrates, with 3g of fiber. Calorie density is moderate (~60 kcal per 100g).
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup sliced mango (165g) | 99 | 25 | 1.4 | 0.6 | 2.6 |
| 1 medium mango (~200g flesh) | 120 | 30 | 1.7 | 0.8 | 3.2 |
| 1 large mango (~280g flesh) | 168 | 42 | 2.3 | 1.1 | 4.5 |
| 100g mango | 60 | 15 | 0.8 | 0.4 | 1.6 |
| 1/2 mango (~100g) | 60 | 15 | 0.8 | 0.4 | 1.6 |
About these numbers
Mangoes are moderately calorie-dense (60 kcal per 100g) — higher than berries (~50) and apples (52), lower than bananas (89) or grapes (69). The carbohydrate content per fruit is substantial — a medium mango delivers 30g of carbs, mostly sugars (sucrose and fructose).
Glycemic index is 51 (low-medium) for ripe mangoes; glycemic load per cup is ~12 (moderate). For diabetes and prediabetes, mangoes are acceptable in moderation — the slow-digesting fiber and the moderate GI keep glucose response manageable. Pairing with protein or yoghurt blunts the response further. The vitamin C content is high (60 mg per cup = 67% of daily target), and the carotenoid content (especially zeaxanthin) supports eye health.
Use the calculators
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Frequently asked questions
- How many calories are in a mango?
- A medium mango (~200g of flesh, excluding pit and skin) contains approximately 120 kcal. A small mango is ~80 kcal; a large mango can reach 170 kcal. Per cup of sliced mango (~165g), it's about 100 kcal. Variety matters slightly — Alphonso and Honey mangoes are sweeter and slightly higher-calorie than Tommy Atkins or green-skin varieties.
- Can diabetics eat mango?
- In moderation, yes. Glycemic index ~51 (low-medium), glycemic load per cup ~12 (moderate). The fiber content slows glucose absorption substantially. For T2D and prediabetes, half a mango or 1 cup of slices is a reasonable serving, ideally eaten with protein (Greek yoghurt) or fat (almond butter) to blunt the response. Mango lassi (sweetened) and mango juice are not recommended — they remove fiber and add sugar, producing much larger glucose spikes than the whole fruit.
- Are mangoes fattening?
- Not particularly. At 60 kcal per 100g, mangoes are calorie-dense for a fruit but still low compared to most processed snacks. A whole medium mango is only 120 kcal — comparable to a slice of bread. For weight loss, fitting mangoes into a calorie budget is straightforward. The high-volume bowl of sliced mango for breakfast (~100 kcal) is more satiating than equivalent calories from juice or processed foods.
- Is mango high in sugar?
- Yes — about 23g of sugar per cup. But the same cup has 3g of fiber, which slows absorption, and the fruit comes with vitamins, minerals, and antioxidants you don't get from added-sugar sources. The "fruit sugar is bad" argument doesn't hold for whole fruits in most populations. Mangoes' 51 GI means glucose response is moderate. The exception: people with diabetes consuming dried mango or mango juice — both concentrate the sugars without the fiber, producing much larger spikes than whole fresh mango.
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