Calories in a mango.
60 kcal per 100 g.
A whole mango is a lot of fruit — over 300 g of flesh and around 200 kcal. Per 100 g it is moderate at 60 kcal; the total is high because the fruit is big.
Mangos, raw · SR Legacy (2018-04) · USDA FDC 169910
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 60 kcal | 60 kcal |
| Protein | 0.82 g | 0.82 g |
| Carbohydrates | 15 g | 15 g |
| Fat | 0.38 g | 0.38 g |
| Fibre | 1.6 g | 1.6 g |
| Sugars | 13.7 g | 13.7 g |
| Saturated fat | 0.09 g | 0.09 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 54 ug | 54 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.9 mg | 0.9 mg |
| Vitamin K (phylloquinone) | 4.2 ug | 4.2 ug |
| Vitamin C | 36.4 mg | 36.4 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.04 mg | 0.04 mg |
| Niacin | 0.67 mg | 0.67 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Folate, total | 43 ug | 43 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 168 mg | 168 mg |
| Calcium | 11 mg | 11 mg |
| Phosphorus | 14 mg | 14 mg |
| Magnesium | 10 mg | 10 mg |
| Iron | 0.16 mg | 0.16 mg |
| Zinc | 0.09 mg | 0.09 mg |
| Selenium | 0.6 ug | 0.6 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.11 mg | 0.11 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Mango is 60 kcal per 100 g fresh — lighter than most people assume for a fruit that tastes this sweet, because it is still mostly water. Drying reverses that completely, and dried mango is usually sweetened as well. Cooking fresh mango into a chutney or a salsa keeps it near this figure until sugar is added, at which point the sugar is the food.
Logging this food
One whole mango without the skin and stone is 336 g and 202 kcal, which is a substantial fruit. A cup of pieces is 165 g and 99. Weigh the flesh: skin and stone together are roughly a third of what you buy, so logging the shop weight overstates a mango by half as much again.
Swaps and alternatives
Pineapple is 50 kcal per 100 g and watermelon 30. Among the tropical fruits here mango sits in the middle, and a whole one at 202 kcal is the thing worth knowing — it is a snack the size of a meal's dessert, and half of it is a reasonable serving.