Calories in Mango

How Many Calories Are in a Mango?

A one-cup serving of sliced mango contains about 99 calories, and a whole medium mango holds roughly 200 calories. By weight, mango comes in at about 60 calories per 100 grams — moderate among fruits, sitting above watermelon and below banana. Mangoes are sold in many sizes and varieties, so the total per fruit depends heavily on size.

Almost all of a mango’s calories come from carbohydrates, dominated by natural sugar. There is no fat and only about 1.4 grams of protein per cup, which is typical for a sweet tropical fruit.

Mango Calories by Serving

Serving	Amount	Calories	Carbs (g)	Sugar (g)
A few slices	~50 g	~30	7.5	7
Half cup	~83 g	~50	13	11
One cup	~165 g	~99	25	23
Whole medium mango	~200 g	~200	50	46
100 grams	100 g	~60	15	14

These figures are for fresh mango flesh. Dried mango and mango smoothies concentrate or add a lot of sugar, raising the calorie count substantially over fresh fruit.

Is Mango High in Sugar?

Mango is among the sweeter, higher-sugar fruits. A cup carries about 23 grams of natural sugar — more than a banana and roughly double a cup of strawberries. That sweetness is the trade-off for its rich flavor and dense nutrition. For most people, a cup of mango is a healthy treat, but anyone watching carbohydrate or blood-sugar intake should keep portions in check and pair mango with a protein or fat source, such as Greek yogurt or a few nuts, to slow the sugar’s effect.

Macros and Nutrition in Mango

A cup of mango provides about 25 grams of carbohydrate, 23 grams of natural sugar, 3 grams of fiber and 1.4 grams of protein, with virtually no fat. Mangoes are nutritional standouts for vitamin C — a cup delivers most of a day’s worth — and they are rich in vitamin A from beta-carotene, plus folate, vitamin B6, vitamin E and potassium. They also contain polyphenol antioxidants such as mangiferin. The fiber and water content give them more staying power than the sugar number alone might suggest.

Does Mango Fit a Healthy Diet?

Mango fits a healthy diet well when enjoyed in sensible portions. Its vitamin C, vitamin A and fiber make it genuinely nutritious, and it satisfies a sweet craving with a whole food rather than processed sugar. Because it is on the higher end for fruit sugar, the smart approach is a measured cup rather than a whole large mango in one sitting, and pairing it with protein for balance. Fresh mango is always a better choice than sweetened dried mango or sugary mango drinks.