Calories in a Mango: Full Nutrition Breakdown
A medium mango has about 201 calories. See the full nutrition breakdown by size and serving with expert FAQ.
Mangoes are one of the most popular tropical fruits in the world. They are rich in natural sugars, vitamin C, vitamin A, and folate. While higher in calories than many other fruits, their dense nutrient profile and vibrant flavor make them a worthwhile addition to a balanced diet.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| 1 cup (sliced) | ~165 g | 99 kcal | 25 g | 23 g | 2.6 g | 67% DV |
| 1/2 mango | ~150 g | 100 kcal | 25 g | 23 g | 2.5 g | 63% DV |
| 1 medium mango | ~336 g | 201 kcal | 50 g | 46 g | 5.4 g | 122% DV |
| 100 g | 100 g | 60 kcal | 15 g | 14 g | 1.6 g | 40% DV |
Mangoes are also one of the best fruit sources of vitamin A (beta-carotene), providing about 25% of your daily needs per cup. They contain over 20 different vitamins and minerals.
Frequently Asked Questions (FAQ)
How many calories are in a medium mango?
A medium mango weighing about 336 grams (without the seed) contains approximately 201 calories. Most of those calories come from carbohydrates — about 50 grams total, of which 46 grams are natural sugars and 5.4 grams are dietary fiber. A more typical serving of one cup of sliced mango has about 99 calories.
Are mangoes too high in sugar for a diet?
Mangoes are higher in sugar than many fruits, but they also deliver significant nutritional value. One cup provides over 60% of your daily vitamin C and 25% of your vitamin A. The key is portion control — stick to one cup of sliced mango per serving rather than eating an entire fruit. The fiber in mangoes also helps moderate the blood sugar response.
What is the healthiest way to eat mango?
Eating fresh mango is the healthiest option. Avoid dried mango, which is much higher in calories and often contains added sugar. Mango smoothies can also be calorie-dense depending on other ingredients. Fresh mango slices, mango salsa, or mango added to salads are nutrient-rich, portion-controlled options.
How does mango compare to other tropical fruits?
Per 100 grams, mango has 60 calories — slightly more than papaya (43 kcal) and pineapple (50 kcal), but less than banana (89 kcal) and passion fruit (97 kcal). Mango stands out for its exceptionally high vitamin A and vitamin C content compared to other tropical fruits.
Is mango good before or after a workout?
Mango is an excellent post-workout fruit. Its high natural sugar content helps replenish glycogen stores, while its vitamin C supports recovery by reducing exercise-induced oxidative stress. A cup of mango paired with a protein source makes a solid recovery snack.
How many calories are in a medium mango?
Are mangoes too high in sugar for a diet?
What is the healthiest way to eat mango?
How does mango compare to other tropical fruits?
Is mango good before or after a workout?
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