Foods · Fruit
Calories in mango
Mango: about 60 calories per 100 g. A portion of 1 cup pieces (165 g) has about 99 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 60 | 0.8 g | 15 g | 0.4 g |
| 1 cup pieces | 165 g | 99 | 1.4 g | 24.7 g | 0.6 g |
| 1 fruit without refuse | 336 g | 202 | 2.8 g | 50.3 g | 1.3 g |
Where the calories come from
- Protein 5%
- Carbs 90%
- Fat 5%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 60 kcal |
| Protein | 0.8 g |
| Carbohydrate | 15 g |
| of which sugars | 13.7 g |
| Fibre | 1.6 g |
| Fat | 0.4 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 168 mg |
| Calcium | 11 mg |
| Iron | 0.2 mg |
| Vitamin C | 36.4 mg |
| Water | 83.5 g |
How it compares with other fruit
Among the 29 fruit listed on this site, mango ranks number 20 from the lowest in calories per 100 g, and number 14 from the highest in protein per 100 g.
Fewer calories per 100 g
- Pear 57 cal
- Blueberries 57 cal
- Raspberries 52 cal
What 99 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of mango (1 cup pieces, 99 calories) equals about 22 minutes of walking or 10 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Mangos, raw”. They describe the raw food. Cooking changes the water content, so calories per 100 g will differ once it is cooked. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in mango (1 cup pieces)?
About 99 calories (≈). That is 1 cup pieces (165 g) of mango, using the USDA reference value of 60 calories per 100 g.
How many calories are in 100 grams of mango?
About 60 calories (≈). One ounce (28 g) is about 17 calories.
How much protein is in mango?
0.8 g per 100 g, and about 5% of its calories come from protein (≈). A portion of 1 cup pieces has about 1.4 g.
Source
- USDA FoodData Central, SR Legacy: Mangos, raw (FDC ID 169910)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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