Mango Nutrition Facts: Calories, Vitamins & Minerals
Mango nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: half, 150 g |
|---|---|---|
| Calories | 60 kcal | 90 kcal |
| Energy (kilojoules) | 251 kJ | 377 kJ |
| Protein | 0.8 g | 1.2 g |
| Fat | 0.4 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 16 g | 23 g |
| incl. sugars | 14 g | 21 g |
| incl. fiber | 1.6 g | 2.4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
60 kcal (251 kJ) per 100 g · P/F/C 0.8/0.4/16 g
Serving (half, 150 g) — 90 kcal (377 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are mangoes healthy?
Yes. On their nutrient profile, mangoes are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 60 kcal per 100 g, so a serving (half, 150 g) is 90 kcal.
- Counts toward your fruit and vegetables: a 150 g serving is 38% of the 400 g a day the WHO advises.
A typical serving (half, 150 g) has 90 kcal, 1.2 g protein, 0.6 g fat and 23 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Mango provides vitamins C and A (as beta-carotene); it's sweet, so half a fruit is a sensible serving.
protein 5%fat 6%carbs 89%
Vitamins and minerals in mango
Per 100 g, the standouts are vitamin C — 36 mg, 40% of the Daily Value; copper — 0.11 mg, 12% of the Daily Value; folate — 43 mcg, 11% of the Daily Value (#2 of 38 in our fruit & berries section).
| Nutrient | Per 100 g | Serving: half, 150 g | % DV |
|---|---|---|---|
| Vitamin A | 54 mcg | 81 mcg | 9% |
| Vitamin C | 36 mg | 55 mg | 61% |
| Vitamin E | 0.9 mg | 1.4 mg | 9% |
| Vitamin K | 4.2 mcg | 6.3 mcg | 5% |
| Thiamin (B1) | 0.03 mg | 0.04 mg | 4% |
| Riboflavin (B2) | 0.04 mg | 0.06 mg | 4% |
| Niacin (B3) | 0.67 mg | 1 mg | 6% |
| Vitamin B6 | 0.12 mg | 0.18 mg | 11% |
| Folate (B9) | 43 mcg | 65 mcg | 16% |
| Potassium | 168 mg | 252 mg | 5% |
| Magnesium | 10 mg | 15 mg | 4% |
| Copper | 0.11 mg | 0.17 mg | 18% |
| Manganese | 0.06 mg | 0.09 mg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Mangos, raw” (FDC ID 169910, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Mango calories by weight, 50–300 g
150 g of mango has 90 calories and 200 g has 120. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 30 | 0.4 / 0.2 / 7.8 | 0.8 |
| 100 g | 60 | 0.8 / 0.4 / 16 | 1.6 |
| 150 g — typical serving | 90 | 1.2 / 0.6 / 23 | 2.4 |
| 200 g | 120 | 1.6 / 0.8 / 31 | 3.2 |
| 250 g | 150 | 2 / 1 / 39 | 4 |
| 300 g | 180 | 2.4 / 1.2 / 47 | 4.8 |
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Mango: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mango | 60 | 0.8 / 0.4 / 16 |
| Dried mango | 314 | 2.5 / 1 / 76 |
Calories in dishes with mango
| Dish | Serving | Kcal per serving | Mango in it |
|---|---|---|---|
| Mango passion fruit smoothie | 300 ml | 189 | ≈120 g |
| Mango sticky rice | 260 g | 335 | ≈102 g |
| Mango lassi | 290 ml | 203 | ≈80 g |
| Coconut chia pudding with mango | 250 g | 315 | ≈61 g |
| Coconut milk oatmeal with mango | 310 g | 254 | ≈60 g |
| Mango passion fruit cheesecake | 140 g | 377 | ≈20 g |
| Mango passion fruit lemonade | 350 ml | 144 | ≈40 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Mango: more nutrition highlights
They have 2.4 g of fiber per serving — roughly 10% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (half, 150 g) is 90 kcal — roughly 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Mango: swaps and alternatives
No need to swap: mangoes already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 14 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of mango.
Mango vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Apple | 52 | 0.3 / 0.2 / 14 |
| Mandarin Oranges | 53 | 0.8 / 0.3 / 13 |
| Blueberries | 55 | 0.7 / 0.3 / 14 |
| Dragon Fruit | 57 | 0.4 / 0.1 / 15 |
| Mango | 60 | 0.8 / 0.4 / 16 |
| Fruit Salad | 62 | 0.8 / 0.3 / 16 |
| Lychee | 66 | 0.8 / 0.4 / 17 |
FAQ
How many calories are in 100 g of mango?
100 g of mango has 60 calories, with 0.8 g protein, 0.4 g fat and 16 g carbohydrates (1.6 g fiber).
How many calories are in a serving of mango?
A serving (half, 150 g) has 90 calories: 1.2 g protein, 0.6 g fat and 23 g carbs.
What are the macros of mangoes?
Per 100 g: 0.8 g protein, 16 g carbs and 0.4 g fat. By calories that's about 5% protein, 89% carbs and 6% fat.
How long do you have to walk to burn a serving of mango?
About 29 min of easy walking or 11 min of cycling for a 70 kg (154 lb) person — that's the 90 calories in a serving (half, 150 g).
What vitamins and minerals are in mango?
Per 100 g, mango is richest in vitamin C (36 mg, 40% DV), copper (0.11 mg, 12% DV), folate (43 mcg, 11% DV) — from USDA FoodData Central record 169910.
How much fiber is in mangoes?
100 g of mango has 1.6 g of fiber; a serving (half, 150 g) has 2.4 g — 10% of the 25 g a day the WHO recommends.
More in fruit & berries
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