Mango Calories – Per Cup, Per Fruit
Mango is often called the “king of fruits” — and for calorie counters, it has a reputation as one of the sweeter, higher-calorie fruit options. But how does it actually compare once you look at real numbers per cup versus per whole fruit?
⚡ Quick Answer: 1 cup of mango chunks (165g) has 99 calories. A whole medium mango (336g with seed) has about 200 calories of edible fruit. Mango has more calories than apples or oranges but more fiber and vitamin C too.
📋 This guide covers: Calories per cup, calories per whole fruit, nutrition facts, mango vs other tropical fruits, and how mango fits into a healthy diet.
This complete mango calories guide breaks down exactly what you’re eating — whether you’re slicing a whole mango or scooping cubes into a smoothie.
Mango Calories Per Cup
| Serving | Weight | Calories | Carbs | Fiber |
|---|---|---|---|---|
| 1 Cup, Sliced/Chunks | 165g | 99 | 25g | 2.6g |
| 1/2 Cup, Sliced | 83g | 50 | 12g | 1.3g |
| 1 Cup, Pureed | 250g | 150 | 38g | 4g |
| 1 Cup, Frozen Chunks | 165g | 99 | 25g | 2.6g |
Mango Calories Per Whole Fruit
| Mango Size | Whole Weight | Edible Weight | Calories |
|---|---|---|---|
| Small Mango | 207g | 150g | 90 |
| Medium Mango | 336g | 207g | 125 |
| Large Mango | 420g | 300g | 181 |
| 1 Whole Mango (avg, w/ seed & skin) | 300g | 207g | 135 |
Mango Nutrition Facts (1 Cup, 165g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 99 | — |
| Carbohydrates | 25g | 9% |
| Fiber | 2.6g | 9% |
| Sugar | 23g | — |
| Protein | 1.4g | 3% |
| Vitamin C | 60mg | 67% |
| Vitamin A | 1262 IU | 25% |
| Folate | 71mcg | 18% |
Mango vs Other Tropical and Common Fruits
| Fruit | Serving | Calories | Vitamin C |
|---|---|---|---|
| Mango | 1 cup (165g) | 99 | 60mg |
| Pineapple | 1 cup (165g) | 82 | 79mg |
| Orange | 1 medium (131g) | 62 | 70mg |
| Apple | 1 medium (182g) | 95 | 8mg |
| Banana | 1 medium (118g) | 105 | 10mg |
Is Mango Good for Weight Loss?
Mango’s natural sweetness sometimes raises concerns for dieters. Here’s the honest breakdown:
- In favor: At 99 calories per cup with real fiber and exceptional Vitamin C, mango is far more nutritious than processed sweets with similar calories.
- Watch out for: Mango has more sugar (23g per cup) than many other fruits, so portion size matters more than with low-sugar options like berries.
- Best use case: A satisfying way to curb sugar cravings naturally, especially when paired with protein (like Greek yogurt) to slow sugar absorption.
Mango Calories FAQ
How many calories are in a cup of mango?
1 cup of mango chunks (165g) has 99 calories, 25g of carbs, and 2.6g of fiber.
How many calories in a whole mango?
A medium whole mango has about 125 calories of edible fruit (207g edible weight after removing skin and seed).
How many calories in 100g of mango?
100g of raw mango has approximately 60 calories.
Is mango high in sugar?
Mango has about 23g of natural sugar per cup, which is on the higher end for fruit, but it comes with fiber and significant Vitamin C.
Is mango good for a low calorie diet?
Yes, in moderate portions. A cup of mango (99 calories) is comparable to a medium apple in calories while offering substantially more Vitamin C.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie and nutrition values are approximate and may vary by mango size and variety.
