Mango (raw)
Sweet and vitamin-rich; good with Greek yogurt or in smoothies.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Mango for gym-goers
Per 100 g, mango (raw) provides 60 kcal, 0.8 g protein, 15 g carbohydrate (1.6 g fiber, 13.7 g sugars) and 0.4 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup pieces, about 165 g) comes to roughly 99 kcal and 1.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Mango
Raw mango flesh has about 60 kcal per 100 g and tastes sweeter than most fruit, since nearly all its carbs are sugar and the fiber is fairly low. You also get a good amount of vitamin C and plenty of beta-carotene, which your body converts to vitamin A.
In a gym diet
A cup of mango pieces gives about 25 g of carbs, so it makes a tasty post-workout carb next to Greek yogurt or whey. Low fiber means it digests easily and can double as a pre-training snack. It fits a cut, but it's less filling per calorie than berries or apples, so measure it. In shakes it adds enough sweetness that you can skip the syrup.
Preparation and cooking
Cut the flesh away from the big flat stone and weigh only what you'll eat. Skin and pit make up a sizable part of the whole fruit. Frozen mango chunks are convenient and blend into thick, creamy smoothies. Dried mango is several times more calorie-dense than fresh and often sweetened.
Buying and storage
Judge ripeness by a slight give when pressed and a fruity smell near the stem. Color varies by variety and tells you little. Ripen at room temperature, then refrigerate for a few days. With dried mango, check for added sugar.
Things to watch
Mango skin contains compounds related to urushiol, the irritant in poison ivy, and can cause a rash around the mouth in sensitive people. Mango is also fairly high in fructose, which some people with IBS handle poorly.
Meal ideas
- Post-workout bowl: Greek yogurt, diced mango, whey protein and toasted coconut flakes.
- Mango lassi-style shake: frozen mango, skyr, milk and a pinch of cardamom.
- Lean lunch: grilled shrimp with mango salsa, jasmine rice and black beans.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (40%).
How it ranks among 18 Fruits
| Protein per 100 kcal | 1.3 g | #10 of 18 |
| Protein per 100 g | 0.8 g | #10 of 18 |
| Fiber per 100 g | 1.6 g | #13 of 18 |
| Lowest calories per 100 g | 60 kcal | #11 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Banana (raw)
89 kcal · P 1.1 · C 22.8 · F 0.3
→Blueberries (raw)
57 kcal · P 0.7 · C 14.5 · F 0.3
→Raisins, seedless
299 kcal · P 3.1 · C 79.2 · F 0.5
→Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Pineapple (raw)
50 kcal · P 0.5 · C 13.1 · F 0.1
→Cherries, sweet (raw)
63 kcal · P 1.1 · C 16 · F 0.2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in mango?
Mango (raw) has about 60 kcal per 100 g, or roughly 99 kcal per 1 cup pieces (165 g).
How much protein is in mango?
About 0.8 g of protein per 100 g and 1.3 g per 1 cup pieces. That works out to 1.3 g per 100 kcal, so it's not primarily a protein source.
Is mango good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is dried mango a healthy snack?
Dried mango is concentrated, so a small bag can hold as much sugar as several fresh mangoes, and many brands add more. That makes it a compact carb source for bulking or long endurance sessions. On a cut, fresh mango fills you up far more for the calories.
Is mango too high in sugar for weight loss?
It's sweeter than most fruits, but a cup is still roughly 100 kcal, and unlike candy the sugar comes with vitamins and some fiber. Fit it into your daily calories like any other food and it won't stop fat loss.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.