How many calories are in mango?
Mango has 99 calories per 1 cup sliced (165 g) — that's 60 calories per 100 g, roughly 5% of a 2,000-calorie day. Most of those calories come from carbohydrate.
USDA FoodData Central · raw · FDC 169910
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup sliced (165 g) | 99 | 1.3 g | 24.8 g | 0.7 g |
| 100 g | 60 | 0.8 g | 15 g | 0.4 g |
| 1 oz (28 g) | 17 | 0.2 g | 4.3 g | 0.1 g |
Where the calories come from
Protein 5% Carbs 90% Fat 5%
Calories computed from USDA per-100 g data (FDC 169910, SR Legacy). raw. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
A cup of sliced mango carries about 99 calories — that comes straight from USDA’s 60 calories per 100 g for a 165 g cup. That makes a serving of mango lighter than it tastes: despite reading like dessert, a whole cup is only about 5% of a 2,000-calorie day, on par with a small banana. The number to keep in mind is the whole fruit — a medium mango is closer to two cups of flesh, so eating one out of hand is nearer to 200 calories of sweet, juicy carbohydrate.
Where the calories in mango come from
Mango is a carbohydrate food, and its calorie split shows it plainly. Of those ~99 calories, about 90% come from carbohydrate — mango is one of the sweeter fruits by sugar content — with only about 5% each from its ~1.3 g of protein and ~0.7 g of fat per cup. A cup holds roughly 25 g of carbs, of which around 23 g is sugar. That’s why mango behaves like a natural treat: the body turns that sugar into quick fuel, which is delicious and beside the point if you were after protein or lasting fullness.
A nutrient-dense sweet fruit — mind the whole-fruit serving
On calorie density mango sits comfortably in the lighter half of the fruit shelf, around 17 calories an ounce, because even sweet mango is mostly water. That’s the good news for a treat this satisfying. The practical angle is the portion: a measured cup is a tidy ~99-calorie snack loaded with vitamin C and beta-carotene, while a whole mango (~200 calories), dried mango, or a mango smoothie stacks the sugar and calories quickly. Cube a cup and pair it with a protein source — Greek yogurt or cottage cheese — and you turn a pure-carb snack into a balanced one that actually holds you over.
For the flip side of the macro picture, see protein in mango — and remember mango’s calories are honest, vitamin-rich energy, just denser by the whole fruit than by the cup.
Frequently Asked Questions
How many calories are in a cup of mango?
About 99 calories in one cup of slices (165 g), based on USDA's 60 calories per 100 g (FDC 169910). That's a light, naturally sweet serving — but a whole medium mango is closer to two cups of flesh, so the fruit itself runs nearer to 200 calories.
How many calories are in mango per 100 g or per ounce?
60 calories per 100 g, which is about 17 calories per ounce (28 g). That's a low calorie density for such a sweet fruit — mango tastes dessert-like because of its sugar, but it still holds a lot of water, so it stays relatively light per gram.
Where do the calories in mango come from?
Almost entirely carbohydrate. Using standard Atwater factors, roughly 90% of mango's calories come from carbs (mostly natural sugar), about 5% from its ~0.8 g of protein per 100 g, and around 5% from its small ~0.4 g of fat. Mango is essentially a sweet carbohydrate fruit.
Is mango good for weight loss?
It can fit. A cup of slices is only ~99 calories and brings a big hit of vitamins A and C plus some fiber, so it's a nutrient-dense way to satisfy a sweet craving. The thing to watch is the serving: a whole mango is ~200 calories, and dried mango or mango smoothies concentrate the sugar fast. Stick to fresh, measured portions and it's an easy treat to budget.
How many calories are in a whole mango?
Roughly 200 calories for a whole medium mango (around 330 g of edible flesh), or about double the 99-calorie cup. Larger mangoes run higher. Most of that is natural sugar, so it's a real snack to count rather than a freebie — delicious, but not calorie-free.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 169910 (Mangos, raw; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.