How much protein is in mango?
Mango has 1.3 g of protein per 1 cup sliced (165 g) — that's 0.8 g per 100 g, or about 0.2 g per ounce. One 1 cup sliced is roughly 3% of the 50 g Daily Value for protein.
USDA FoodData Central · raw · FDC 169910
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 cup sliced (165 g) | 1.3 g | 99 | 0.7 g | 24.8 g |
| 100 g | 0.8 g | 60 | 0.4 g | 15 g |
| 1 oz (28 g) | 0.2 g | 17 | 0.1 g | 4.3 g |
Values computed from USDA per-100 g data (FDC 169910, SR Legacy). raw.
People search “protein in mango” more than you’d expect, and the honest answer is that there’s very little. One cup of sliced mango (165 g) carries about 1.4 g of protein — that’s 0.8 g per 100 g — for roughly 99 calories. To put that in perspective, a single egg has about four to five times the protein of a whole cup of mango. If you came here hoping mango was a hidden protein source, it isn’t, and no realistic portion will make it one: two cups is still only about 2.6 g of protein, but already ~198 calories and close to 45 g of sugar.
Why mango isn’t a protein food
Mango is a carbohydrate food, plain and simple. A cup of slices is about 25 g of carbohydrate, of which roughly 23 g is sugar, against that lonely ~1.4 g of protein and almost no fat. That macro split — mango is one of the sweeter fruits by sugar content — is exactly why it reads as a dessert-like treat rather than a meal anchor. The body turns those sugars into quick fuel, which is delicious and irrelevant to a protein target. The protein is so low that its amino-acid quality doesn’t enter the picture; you’d never eat mango for its protein in the first place.
What mango is genuinely good for
Mango earns its place on its vitamins, not its protein. A single cup delivers a large share of the day’s vitamin C and a standout dose of vitamin A (as beta-carotene, the pigment behind the orange flesh) — together they back immune function, vision, and skin health. Add folate, a bit of fiber, vitamin B6, and a spread of antioxidant polyphenols, and mango is one of the more nutrient-dense fruits you can eat. It’s a genuinely good thing to put in your diet; it’s just not a protein one.
So treat mango as the vitamin-rich carbohydrate it is, not the protein. The simplest fix is to pair it with a real protein source: blend it into a shake built on whey or milk, stir the cubes into Greek yogurt or cottage cheese for a snack that finally has 15-plus grams of protein, or fold it into a salad anchored by chicken breast or edamame. If you’re tracking a daily protein goal, our guide on how much protein per day shows how to set the number — then let mango bring the sweetness while protein-dense foods do the muscle-building work. Other fruits people ask the same question about: pineapple and banana.
Frequently Asked Questions
How much protein is in mango?
About 1.4 g of protein in a 1 cup serving of slices (165 g), which is 0.8 g per 100 g (USDA FDC 169910). That cup is roughly 99 calories, and nearly all of it comes from carbohydrate, not protein.
Is mango a good source of protein?
No. At about 1.4 g per cup, mango is one of the lowest-protein foods you can serve — a single egg has roughly four to five times as much. Mango is a vitamin-rich carbohydrate fruit, not a protein source. If you want protein, mango is something you eat alongside it, not the protein itself.
How much protein is in two cups of mango?
Two cups of slices come to about 2.6 g of protein and roughly 198 calories, with close to 45 g of sugar. Even doubling the portion barely moves the protein needle, which is the honest takeaway — you can't reach a protein goal on mango without a large load of sugar and calories first.
Is mango protein complete?
The question barely applies at this scale — there's so little protein in mango (~1.4 g per cup) that its amino acid profile is nutritionally irrelevant. Like most fruit, what little protein it carries is incomplete, but you would never rely on mango for amino acids in the first place.
What is mango actually good for nutritionally?
Vitamin A and vitamin C, both of which a single cup delivers in large amounts — together they support vision, skin, and immune health — plus folate, a little fiber, and antioxidant compounds like beta-carotene that give the flesh its orange color. It's a genuinely nutrient-dense, naturally sweet tropical fruit; it's just not where your protein comes from.
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 and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.