Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup mango pieces | 165 g | 100 kcal | 1.5 g | 24.5 g | 0.5 g |
| 2 x cup mango pieces | 330 g | 200 kcal | 2.5 g | 49.5 g | 1.5 g |
| 3 x cup mango pieces | 495 g | 295 kcal | 4 g | 74 g | 2 g |
| 1 large mango, flesh only | 336 g | 200 kcal | 3 g | 50.5 g | 1.5 g |
| Half a large mango, flesh only | 168 g | 100 kcal | 1.5 g | 25 g | 0.5 g |
| 100 g | 100 g | 60 kcal | 1 g | 15 g | 0.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 cup mango pieces (as above) | 100 kcal | 1.5 g | 0.5 g |
| Mango shake: 1 cup mango, 1 cup whole milk, 2 tsp sugar | 280 kcal | 9 g | 8.5 g |
| Aamras: 1 cup mango, blended, with 2 tsp sugar | 130 kcal | 1.5 g | 0.5 g |
Nutrition facts for 1 cup mango pieces
| Nutrient | 1 cup mango pieces | Per 100 g |
|---|---|---|
| Calories | 100 kcal | 60 kcal |
| Protein | 1.5 g | 1 g |
| Carbohydrates | 24.5 g | 15 g |
| Fat | 0.5 g | 0.5 g |
| Fibre | 2.5 g | 1.5 g |
| Sugars | 22.5 g | 13.5 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 277 mg | 168 mg |
| Calcium | 18 mg | 11 mg |
| Iron | 0.3 mg | 0.2 mg |
Is mango good for weight loss?
Mango can fit a weight loss diet in measured portions. A cup of pieces is about 100 kcal, similar to a medium banana, and it brings fibre and vitamin C along with its natural sugar.
The trouble is that mango season rarely means one cup. Two whole mangoes after lunch, or a mango shake with whole milk and sugar at about 280 kcal, add up quickly. Enjoy mango as the sweet part of a meal or as a snack on its own, and count it like any other food. If you have diabetes, ask your doctor or dietitian how much mango suits you.
Tips to keep mango lighter
- Cut it into a bowl. Slicing the flesh into a katori shows you the portion; eating it straight off the stone hides it.
- Skip the sugar in aamras. Ripe mango is sweet enough. Two teaspoons of sugar take a cup from 100 kcal to about 130 kcal.
- Lighter shake. Use toned or double toned milk and no sugar. See milk calories.
- Pair with protein. Mango with a katori of curd is more filling than mango alone.
1 aam me kitni calorie hoti hai? Ek cup aam ke tukdon (165 g) mein lagbhag 100 kcal hoti hai. Ek bade aam mein yeh lagbhag 200 kcal tak ho sakti hai.
Mango compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Mango | 60 kcal | 1 g | - |
| Banana | 90 kcal | 1 g | Banana has more calories per 100 g, but a medium banana and a cup of mango pieces are similar. |
| Apple | 50 kcal | 0.5 g | Apple has slightly fewer calories per 100 g and more fibre per calorie. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Mangos, raw".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.