Mango Calories & Nutrition Calculator

Ripe mango has 36.4mg vitamin C per 100g — 40% of the daily value. A cup of sliced mango (165g) provides 60mg vitamin C — 67% DV. Oranges have more vitamin C per 100g (53.2mg) and per medium fruit (~70mg), but mango adds 54mcg vitamin A (6% DV from beta-carotene) that oranges essentially lack. This dual vitamin contribution distinguishes mango from single-vitamin fruits ^[1].

The vitamin C in mango is complemented by 0.9mg vitamin E (6% DV) — a fat-soluble antioxidant that's virtually absent from most other common fruits. Combined with 640mcg beta-carotene, mango has a broader antioxidant micronutrient profile than single-vitamin fruits like oranges (vitamin C only) or apricots (vitamin A only).

For food journaling, a single whole mango (336g edible portion) provides 122mg vitamin C — 136% of the daily value — plus 182mcg vitamin A (20% DV). This makes a whole mango one of the most vitamin C–dense whole-fruit servings available, exceeded mainly by guava and kiwi.

Mango's 13.7g sugars per 100g break down as 7g sucrose (51%), 4.7g fructose (34%), and 2g glucose (15%). This sucrose-dominant profile is unusual — most fruits are glucose/fructose dominant (grapes: 50% glucose, 50% fructose; apples: 57% fructose). The sucrose dominance contributes to mango's distinctive caramel-sweet taste ^[1].

A whole mango (336g) delivers 46g total sugars — equivalent to approximately 11.5 teaspoons of table sugar in caloric terms. A cup of sliced mango (165g) has 22.5g sugars — nearly as much as a can of cola (39g in 355ml). The 60 kcal per 100g means 90% of mango's calories come from carbohydrates, primarily sugars.

For food journaling, sugar precision matters with mango. If tracking sugar intake, log every piece: a single mango cheek (half the edible fruit, ~168g) has 23g sugar. Pairing mango with protein (yogurt, nuts) or fiber (chia seeds) adds nutritional balance to a mango-based snack or smoothie.

Dehydrating mango removes approximately 80% of its water (83.5% → ~15%), concentrating calories from 60 to 319 kcal per 100g — a 5.3x increase. Sugars jump from 13.7g to 66.3g per 100g. Even a small 20g piece of dried mango has 64 kcal and 13.3g sugar — the same sugar as 100g of fresh mango in one-fifth the weight ^[1][2].

However, drying also concentrates beneficial nutrients: vitamin E rises from 0.9mg to 4.0mg per 100g, folate from 43mcg to 68mcg, and vitamin C actually remains high at 42.3mg (preserved by rapid commercial drying). Potassium increases from 168mg to 279mg per 100g dried.

For food journaling, dried mango is the most common portion-distortion trap among dried fruits. A 50g bag of dried mango — which feels like a light snack — has 160 kcal and 33g sugar. Log dried mango by weight, not by 'handful.' Treat it as a concentrated energy food, not a casual fruit snack.

Ripe mango provides 43mcg folate per 100g — 11% of the daily value — which is notably higher than most tropical fruits: papaya has 37mcg, banana 20mcg, pineapple 18mcg, and guava 49mcg. One cup of sliced mango (165g) delivers 71mcg folate — 18% DV — a substantial contribution from a single fruit serving ^[1].

A whole mango (336g edible) provides 145mcg folate — 36% of the daily value. During India's mango season (April–July), regular mango consumption can contribute meaningfully to daily folate intake from a natural food source.

For food journaling, if tracking folate intake, note that mango is a seasonally available folate source that many people consume in larger portions than typical vegetables. One cup of mango provides more folate than a cup of cooked rice (155mcg from 195g of fortified rice aside) from natural food folate.

Fresh mango slices: 60 kcal/100g. Mango lassi (1 mango + 200ml yogurt + 2 tsp sugar): 280–350 kcal per glass. Aamras (pulped mango with sugar): 150–200 kcal per bowl. Mango smoothie (1 mango + 200ml milk + honey): 300–400 kcal per glass. The mango contributes 120–200 kcal; dairy and sugar double or triple the total ^[1].

Mango ice cream contains approximately 200–250 kcal per 100g — but the mango contributes only about 30–40 kcal of that; cream, sugar, and milk solids provide the rest. Mango kulfi is similar at 180–220 kcal per piece. For any mango dessert, the mango is the flavoring agent, not the caloric driver.

For food journaling, a mango lassi at a restaurant can reach 400+ kcal (with cream and extra sugar). Track each component separately: mango pulp (60 kcal/100g), yogurt (59 kcal/100g), sugar (16 kcal/tsp), cream (97 kcal/30ml). Homemade versions with less sugar are typically 200–250 kcal per glass.