💡 Quick Answer
One medium mango (about 150 g of pulp) has roughly 73 kcal, and 100 g of ripe mango pulp has about 48 kcal (IFCT 2017 average of seven varieties). Varieties range from 42 kcal per 100 g for Banganapalli to 59 kcal for Totapuri, so a sweeter mango costs noticeably more.
- 1 small mango (100 g pulp): 48 kcal.
- 1 large mango (250 g pulp): 121 kcal.
- 1 cup of cubes (165 g): 80 kcal, 19.1 g carbs.
- Protein: under 1 g per 100 g; mango is mostly carbohydrate and water.
Portion calculator
150 g of average of the 7 IFCT varieties ≈ 0.9 g protein · 72 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Mango season brings the same questions every year: how many calories in one mango, how many in 100 g, and does it matter which variety you eat. The honest answer is that "one mango" is not a fixed unit, since they range from a 100 g Kesar to a 400 g Totapuri, and the calories depend on the pulp you actually eat. This page gives the numbers per 100 g of pulp for each major variety, then scales them to the portions people mean.
Mango Calories per 100 g by Variety
| Variety (ripe pulp) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Banganapalli | 100 g | 42 kcal | 0.5 g | 10.1 g | 0.6 g | 1.9 g |
| Gulabkhas | 100 g | 50 kcal | 0.5 g | 12.0 g | 0.5 g | 1.7 g |
| Himsagar | 100 g | 45 kcal | 0.5 g | 10.6 g | 0.5 g | 1.6 g |
| Kesar | 100 g | 55 kcal | 0.5 g | 13.4 g | 0.6 g | 2.0 g |
| Neelam | 100 g | 42 kcal | 0.7 g | 10.0 g | 0.6 g | 1.8 g |
| Paheri (Dasheri type) | 100 g | 45 kcal | 0.7 g | 10.6 g | 0.6 g | 2.0 g |
| Totapuri | 100 g | 59 kcal | 0.4 g | 14.5 g | 0.5 g | 1.7 g |
| Mango, raw (USDA, unspecified variety) | 100 g | 60 kcal | 0.8 g | 15.0 g | 0.4 g | 1.6 g |
| Average of the 7 IFCT varieties | 100 g | 48 kcal | 0.6 g | 11.6 g | 0.5 g | 1.8 g |
Source: IFCT 2017 (ICMR-NIN), ripe mango pulp, codes E036 to E042 (carbohydrate shown is available carbohydrate plus fibre; energy converted from kJ); USDA FoodData Central (SR Legacy) ID 169910. The average is our simple mean of the seven IFCT rows.
India's food composition tables (IFCT 2017) measure ripe pulp from seven varieties. The spread is wide: Banganapalli has 42 kcal per 100 g and Totapuri 59 kcal, with Kesar at 55 kcal, driven by sugar content. Carbohydrate (including fibre) runs from about 10.1 g to 14.5 g per 100 g. USDA's single mango entry has 60 kcal and 15 g of carbohydrate, a little higher than the Indian average, probably because American varieties are bred for sweetness. Protein in all of them is under 1 g per 100 g, and fat is about 0.5 g.
Calories in 1 Mango, a Cup and Other Portions
| Portion (peeled, stone removed) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Mango pulp | 50 g (2 slices) | 24 kcal | 0.3 g | 5.8 g | 0.3 g | 0.9 g |
| Mango pulp | 100 g | 48 kcal | 0.6 g | 11.6 g | 0.5 g | 1.8 g |
| Mango pulp, small mango | 1 small mango, about 100 g pulp | 48 kcal | 0.6 g | 11.6 g | 0.5 g | 1.8 g |
| Mango pulp, medium mango | 1 medium mango, about 150 g pulp | 73 kcal | 0.8 g | 17.4 g | 0.8 g | 2.7 g |
| Mango pulp, large mango | 1 large mango, about 250 g pulp | 121 kcal | 1.4 g | 29.0 g | 1.4 g | 4.5 g |
| Mango pulp, 1 cup cubes | 1 cup of cubes, 165 g | 80 kcal | 0.9 g | 19.1 g | 0.9 g | 3.0 g |
| Mango pulp, 2 mangoes | 2 medium mangoes, about 300 g pulp | 145 kcal | 1.6 g | 34.8 g | 1.6 g | 5.4 g |
Source: Average of the IFCT rows above; pulp weights per mango are our assumptions (the stone and peel are 30 to 40 percent of a whole fruit); cup weight from USDA. Weigh your own pulp for accuracy.
The calories in "1 mango" follow the weight of pulp. Using the seven-variety average, a small mango gives about 48 kcal, a medium mango about 73 kcal and a large one about 121 kcal. Two medium mangoes come to roughly 145 kcal. Two medium mangoes are roughly the calories of a katori of cooked rice, so it is a reasonable dessert but not a free snack. As a rule, the stone and peel are about a third of the fruit's weight, so a 250 g mango gives under 170 g of pulp.
Is Mango Healthy? Sugar, Fibre and Vitamin C
Ripe mango is a source of vitamin C: IFCT lists between 25 and 49 mg per 100 g depending on the variety, so a medium mango can supply a day's worth for most adults. It also has 1.9 to 2 g of fibre per 100 g and potassium of about 115 to 160 mg per 100 g. The sugar is natural, but it is still sugar: 100 g of pulp is roughly 8 to 13 g of available carbohydrate, mostly sugars, and a large mango can have 25 g or more. Eating the whole fruit is better than drinking the juice, since the fibre slows absorption and you are more likely to stop after one.
Mango for Weight Loss and Diabetes
Mango does not stop weight loss; calories do. Fitting one medium mango (about 73 kcal) into your day, in place of a sweet, is a fair swap. A few tips help: have it after a protein-rich meal rather than on an empty stomach, stay to one portion, and avoid blending it with sugar. People with diabetes can eat mango in measured portions, but should count the carbohydrate (about 17.4 g in a medium mango) and watch their readings; ask your doctor or dietitian for a personal limit.
Mango shakes and lassi are a different matter. The mango itself adds the numbers above, but milk, sugar, ice cream and condensed milk can double or triple the total. Try our protein mango lassi or mango overnight oats for versions with more protein per calorie.
Mango vs Other Fruits
Per 100 g, mango is higher in calories than apple or papaya but lower than banana. See calories in banana for comparison, and check our Indian food calorie and protein chart for more fruits. For daily protein planning use the protein calculator; all the food pages sit under the nutrition hub.
Frequently Asked Questions
How many calories are in 1 mango?
A medium mango with about 150 g of pulp has roughly 73 kcal. A small one has about 48 kcal and a large one about 121 kcal, using the average of seven Indian varieties.
How many calories are in 100 g of mango?
About 48 kcal for ripe pulp on average (IFCT 2017). Banganapalli has 42 kcal per 100 g, Kesar 55 kcal and Totapuri 59 kcal.
How many calories are in a cup of mango?
A cup of cubed mango (165 g) has about 80 kcal and 19.1 g of carbohydrate.
How much protein is in a mango?
Very little: under 1 g per 100 g. A medium mango has about 0.8 g of protein.
Does mango make you gain weight?
Only if it pushes you over your daily calories. One medium mango is fewer calories than one roti, so eaten in place of other sweets it fits most diets.
Which mango has the fewest calories?
Among the IFCT varieties, Banganapalli (42 kcal per 100 g) and Neelam (42 kcal) are lowest, and Totapuri (59 kcal) is highest.
Can diabetics eat mango?
Usually in small portions, counted as carbohydrate (a medium mango has about 17 g). Check your glucose response and ask your doctor or dietitian.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition) for ripe mango varieties (E036 to E042), vitamin C and potassium; USDA FoodData Central (SR Legacy, ID 169910) for the USDA comparison and the cup weight. Pulp weights per mango are assumptions. Values are typical, not lab results for your fruit.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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