Mangosteen Calories & Nutrition Calculator

Mangosteen has 73 kcal per 100g of edible aril (the white flesh segments) — comparable to grapes (69 kcal) and litchi (66 kcal). However, a whole mangosteen fruit weighs approximately 190g of which only 40% (~76g) is edible — the thick purple rind (pericarp) accounts for about 60% of total weight ^[1].

One mangosteen therefore yields approximately 55 kcal of edible fruit. Three mangosteens (~228g edible) = 166 kcal. A cup of segments (196g) = 143 kcal. The low edible yield means mangosteen provides less food per purchase weight than most fruits — a 1 kg bag yields only about 400g of flesh.

For food journaling, always log the edible weight (white segments only), not the whole fruit weight. If weighing whole fruits, multiply by 0.4 to estimate edible portion. Pre-peeled frozen mangosteen eliminates this calculation — the labeled weight is the edible weight.

Mangosteen provides 31mcg folate per 100g — 8% of the daily value. This is higher than most tropical fruits: mango (43mcg is higher), litchi (14mcg), papaya (38mcg), and banana (20mcg). One cup (196g) delivers 61mcg folate — 15% of the daily value ^[1].

Folate (vitamin B9) is essential for cell division and is particularly important during periods of rapid growth. The daily value is 400mcg. While mangosteen alone is not a major folate source, its contribution is more significant than most fruits in this category.

For food journaling, folate from mangosteen is one of the few notable micronutrient contributions this fruit makes. Its vitamin C is modest (7.2mg/100g fresh, just 8% DV), potassium is low (48mg, 1% DV), and other minerals are minimal. Mangosteen is primarily a carbohydrate/sugar fruit with folate as its standout vitamin.

Mangosteen's thick purple rind (pericarp) contains xanthones — a class of polyphenols with alpha-mangostin as the dominant compound. Research has identified over 60 xanthones in mangosteen pericarp, with alpha-mangostin concentrations of 8-14mg per gram of dried pericarp ^[2][3].

Crucially, xanthones are concentrated in the rind, not the edible flesh. The white aril that you eat contains minimal xanthones. Mangosteen juice supplements and extracts that claim xanthone content typically include pericarp processing — whole-fruit juice is a different product from fresh aril. Standard nutrition databases do not include xanthone values.

For food journaling, the xanthone content is irrelevant to standard calorie/macro tracking since the rind is discarded. If tracking phytonutrient diversity, note that fresh mangosteen flesh provides modest polyphenols but not the high-xanthone profile of supplement products. The 'Queen of Fruits' reputation comes partly from the rind's phytochemistry, not the flesh's nutritional profile.

Fresh mangosteen aril contains approximately 7.2mg vitamin C per 100g (8% DV) — one of the lowest among tropical fruits. Compare to litchi (71.5mg), guava (228mg), mango (36.4mg), and papaya (60.9mg). Mangosteen is not a meaningful vitamin C source ^[1].

Canned mangosteen in syrup drops to 2.9mg vitamin C per 100g — a 60% reduction from fresh. The combination of heat processing and syrup dilution both reduce vitamin C content. Canned mangosteen also absorbs sugar from the syrup, though the USDA data already reflects the canned product as consumed.

For food journaling, do not count on mangosteen for vitamin C. One fruit (76g edible) provides just 5.5mg — 6% DV. If tracking vitamin C, other fruits (guava, litchi, orange, kiwi) are far more efficient. Mangosteen's nutritional value lies in its moderate calories, folate, and the unique flavor experience.

Mangosteen contains approximately 15g sugar per 100g (estimated from total carbs minus fiber) — comparable to grapes (15.5g) and litchi (15.2g). Sugar accounts for roughly 82% of total calories (15g × 4 = 60 kcal out of 73). With only 0.5g protein and 0.4g fat, this is nearly a pure-carbohydrate fruit ^[1].

One mangosteen (76g edible) has approximately 11.4g sugar. Three mangosteens (228g) = 34.2g sugar. The intensely sweet, complex flavor (often described as combining peach, strawberry, and vanilla notes) encourages consumption of multiple fruits in one sitting.

For food journaling, mangosteen is a sugar-and-carb-forward fruit with minimal protein, fat, or fiber to offset the sugar. Fiber is just 1.8g per 100g (fiber-to-sugar ratio 1:8.3). Among tropical fruits, mango (1.6g fiber, 13.7g sugar) has a similarly sugar-dominant profile, while guava (5.4g fiber, 8.9g sugar) is far more balanced.