How many calories are in 1 aam?

December 12, 2025 •

3 min read

A medium-sized mango, often called 'aam' in South Asia, contains approximately 150 calories, with its exact nutritional value depending on its size and variety. This popular summer fruit is not only a source of natural sweetness but also a powerhouse of essential vitamins and minerals that offer numerous health benefits.

Quick Summary

The calorie count for a single mango varies by size and variety, but a medium 200-gram fruit averages around 150 calories. It is rich in vitamins, minerals, and dietary fiber, which supports digestion and immunity. The article details the nutritional profile, compares different varieties, and provides insights for a balanced diet.

Key Points

Medium Mango Calories: A medium aam, weighing about 200 grams, typically contains around 150 calories.
Calorie Variation: The calorie count for aam varies based on its size and specific variety, with a smaller mango having fewer calories and a larger one more.
Rich in Nutrients: Beyond calories, aam is an excellent source of vitamins C and A, as well as fiber, which supports immune function, eye health, and digestion.
Natural Sugars: The majority of calories in mango come from natural sugars, which provide a quick and healthy energy boost.
Moderation is Key: While nutritious, mango should be consumed in moderation due to its natural sugar content, especially for those monitoring blood sugar.
High in Antioxidants: Mangoes contain beneficial polyphenols and other antioxidants that help protect the body from oxidative stress and inflammation.

Calorie Breakdown of a Single Aam

When determining how many calories are in 1 aam, size is the primary factor. The average calorie count for a mango is often given per 100 grams, which is approximately 60 calories. However, few people consume a precise 100-gram portion, making it more practical to consider the size of the whole fruit. A small mango (about 150g edible portion) contains around 90 calories, a medium one (about 200g) has about 120-150 calories, and a large one (300g or more) can exceed 180 calories.

Factors Influencing the Calorie Count

The total calories in a mango are largely determined by its sugar and carbohydrate content, as the fruit has very little protein and negligible fat. Other factors include:

Variety: Different mango varieties have varying sugar and water content, which affects their overall caloric density.
Ripeness: As a mango ripens, its complex carbohydrates convert into simple sugars, slightly increasing the calorie count.
Portion Size: While a whole, medium mango is around 150 calories, consuming it in a large smoothie with added ingredients will significantly increase the total caloric intake.

The Nutritional Profile Beyond Calories

Beyond its energy value, the mango offers a wealth of nutrients. A single mango is an excellent source of vitamin C, which is crucial for a healthy immune system and skin health. It is also rich in vitamin A, vital for good vision, and contains dietary fiber that supports digestive health. Key nutrients found in mango include:

Vitamin C: Provides almost 67% of the daily value in one cup (165g).
Vitamin A: Contributes to eye health and a strong immune system.
Dietary Fiber: Aids digestion and helps you feel full longer.
Polyphenols and Antioxidants: These plant compounds help protect your body from oxidative stress and inflammation.

Comparison of Different Mango Varieties

Not all mangoes are created equal when it comes to calories. Here is a comparison of the approximate calorie content per 100g of edible portion for a few popular varieties:


Mango Variety	Approximate Calories (per 100g)	Taste Profile
Alphonso	~60 kcal	Sweet and creamy
Langra	~67 kcal	Distinctively sweet and slightly sour
Chausa	~100 kcal	Exceptionally sweet and aromatic
Amrapali	~112 kcal	Sweet with a hint of acidity
Himsagor	~46 kcal	Mildly sweet and aromatic

This table illustrates that while there are variations, all fresh mangoes are relatively low in calories compared to processed snacks, making them a nutritious and healthy choice.

Mangoes in a Healthy Diet

Incorporating mangoes into a balanced diet is easy and can offer great health benefits. Their natural sugars provide a quick energy boost, making them a perfect pre- or post-workout snack. However, portion control is key due to their sugar content. Pairing mango with a source of protein or healthy fat, such as Greek yogurt or nuts, can help balance blood sugar levels and increase satiety.

How to Enjoy Mangoes Responsibly

Enjoy Fresh: The simplest way is to peel and slice a ripe mango, eating it plain to appreciate its natural sweetness.
Make a Smoothie: Blend fresh mango pulp with low-fat yogurt or milk for a creamy, refreshing drink. Add a handful of spinach for extra nutrients.
Create a Salad: Combine diced mango with greens, cucumbers, and a light dressing for a sweet and savory salad.
Whip up a Salsa: Mix chopped mango with red onion, cilantro, and jalapeño for a vibrant salsa that pairs well with grilled chicken or fish.
Healthy Dessert: Prepare a quick mango sorbet or blend it into a chia pudding for a satisfying, naturally sweet treat.

Conclusion

While a medium-sized mango contains around 150 calories, it's a nutrient-dense fruit packed with essential vitamins, minerals, and fiber. The exact calorie count varies based on the fruit's size and variety, but all fresh mangoes offer a healthy alternative to processed snacks. When consumed in moderation as part of a balanced diet, aam is a delicious and beneficial addition to your nutritional intake, supporting everything from immunity to eye and digestive health. To learn more about mango nutrition, you can read more from authoritative sources such as Healthline.

Frequently Asked Questions

No, when consumed in moderation, aam does not inherently cause weight gain. Its high fiber content helps you feel full, and it is a low-calorie fruit. Excessive consumption, especially in sugary forms like shakes, can lead to weight gain.

Yes, mango can be consumed in moderation by people with diabetes. Although it contains natural sugar, its high fiber content can help regulate blood sugar levels. It is best to pair it with a protein source to limit blood sugar spikes.

The calorie count for 100 grams of mango flesh is approximately 60 calories, making it a relatively low-calorie fruit per serving.

Mango has a moderate calorie count compared to some other popular fruits. For example, 100g of mango has about 60 kcal, while 100g of banana has about 89 kcal and 100g of papaya has about 43 kcal.

Eating mango offers numerous health benefits, including boosting immunity due to its high vitamin C content, improving digestion with its dietary fiber, and promoting eye health through vitamins and antioxidants.

Yes, dried mango contains significantly more calories per serving than fresh mango due to the concentration of sugars. For instance, one cup of dried mango can have over 500 calories compared to around 100 calories for one cup of fresh mango.

Yes, ripe mango has a higher calorie count than raw (unripe) mango because the starches have converted into simpler sugars, increasing the overall sweetness and caloric density.