How many calories are in a Freska mango?

December 6, 2025 •

3 min read

According to nutritional data, a single whole Freska organic mango contains approximately 202 calories. The exact number can vary slightly depending on the size and specific variety, but this figure provides a reliable benchmark for calculating your intake from a Freska mango.

Quick Summary

A whole Freska organic mango averages 202 calories, with smaller servings like a 3/4 cup portion at 70 calories. The overall calorie content is primarily from natural sugars, making it a low-fat, nutrient-dense fruit. Calorie amounts vary by mango type and size.

Key Points

Whole Organic Mango: A single whole Freska organic mango has approximately 202 calories, based on a fruit weighing around 336 grams.
Serving Size Calories: A smaller, standardized 3/4-cup serving (124g) of Freska organic mango contains about 70 calories.
Ataulfo Mango Calories: Smaller Ataulfo mangoes from Freska contain fewer calories per fruit, around 134 for a 220g fruit.
Nutrient-Rich: Freska mangoes are low in fat and are packed with vitamins, minerals, and fiber, especially Vitamin C and A.
Natural Sugar Source: The bulk of a mango's calories comes from natural sugars, providing a healthy energy source.
Versatile Ingredient: Mangoes can be incorporated into many meals, from smoothies and salads to salsas, providing both flavor and nutrition.

Calorie Breakdown of a Freska Mango

When counting calories, understanding the serving size is key. A single whole Freska organic mango, which typically weighs around 336 grams without the skin and pit, contains about 202 calories. This is different from the calorie count found in a standard serving size often used on nutrition labels. For instance, a 3/4-cup serving of Freska organic mangoes is listed at 70 calories. This smaller serving size (approximately 124 grams) is used to align with FDA guidelines for Reference Amounts Customarily Consumed (RACC).

Nutritional Information for a Whole Freska Organic Mango

Beyond just the calories, the nutritional profile of a Freska organic mango is impressive. A single fruit contains:

Carbohydrates: Approximately 50g, primarily from natural sugars.
Fiber: Around 5g, a good source for digestive health.
Protein: About 3g.
Fat: Very low, at roughly 1g.
Vitamins and Minerals: Rich in Vitamin C, providing a significant portion of your daily needs, along with potassium, fiber, and Vitamin A.

Comparing Freska Mango Varieties

Freska produces several varieties of mangoes, and their nutritional content can differ. The most common varieties are the organic and Ataulfo (often called honey) mangoes. Ataulfo mangoes are generally smaller, and their calorie count per fruit reflects this size difference.

Comparative Table: Freska Mango Varieties (approximate values)


Feature	Whole Organic Mango (336g)	3/4 Cup Sliced Organic Mango (124g)	Whole Ataulfo Mango (220g)	100g Sliced Mango (General)
Calories	202	70	134-200	60
Carbohydrates	50g	19g	17.4g (per 100g)	15g
Sugar	46g	17g	11.1g (per 100g)	14g
Protein	3g	1g	0.69g (per 100g)	0.8g
Fiber	5g	2g	1.3g (per 100g)	1.6g

Health Benefits of Eating Mangoes

Consuming fresh Freska mangoes offers more than just delicious flavor; it also provides several health benefits. These benefits come from the rich profile of vitamins, minerals, and antioxidants present in the fruit.

Boosts Immunity: Mangoes are an excellent source of Vitamin C, which is essential for a healthy immune system.
Supports Eye Health: They contain zeaxanthin and beta-carotene, antioxidants that protect against macular degeneration and support good vision.
Aids Digestion: With a good amount of dietary fiber, mangoes promote a healthy digestive tract and help prevent constipation.
Promotes Skin and Hair Health: The Vitamin A content is crucial for skin and hair moisture and growth.
Heart Health: Potassium, fiber, and vitamins in mangoes contribute to maintaining healthy arteries and managing blood pressure.

How to Incorporate Freska Mangoes into Your Diet

Freska mangoes are versatile and can be enjoyed in many ways:

Simple Snack: Slice and enjoy fresh, chilled mango as a sweet treat.
Smoothies: Blend chunks of mango with yogurt, a splash of milk, and a handful of spinach for a nutrient-packed smoothie.
Salads: Add diced mango to a salad with greens, avocado, red onion, and a light vinaigrette for a tropical twist.
Salsas: Create a sweet and spicy salsa with mango, red onion, jalapeño, cilantro, and lime juice to pair with grilled fish or chicken.
Frozen Treats: Blend and freeze mango chunks to make a healthy, sorbet-like dessert.

Conclusion

While a single whole Freska organic mango contains approximately 202 calories, this is a very reasonable amount for a substantial, nutrient-rich fruit. The exact calorie count depends on the size and type, but across the board, Freska mangoes are low in fat and packed with beneficial vitamins, minerals, and fiber. Whether you prefer the large organic variety or the smaller Ataulfo, adding Freska mango to your diet is a flavorful and healthy choice that supports a wide range of bodily functions, from immune health to digestion. For the most accurate calorie information for your specific product, it is always best to check the packaging, but the general figures provided here offer an excellent guide for your dietary planning.

For more information on mango nutrition and recipes, visit the National Mango Board website.

Frequently Asked Questions

A single whole Freska organic mango contains approximately 202 calories, based on an average weight of 336 grams without the skin and pit.

A 3/4-cup serving of sliced Freska organic mango contains about 70 calories. This is the standard serving size used on many nutritional labels.

No, Ataulfo mangoes are smaller than standard organic mangoes and therefore have fewer calories. A typical Ataulfo mango is around 134 calories for a 220g fruit.

Mangoes are considered low in calories relative to their nutritional value. A medium-sized mango contains a modest calorie count while providing substantial vitamins, minerals, and fiber.

The calories in a mango primarily come from its carbohydrate content, which consists mainly of natural sugars. The fruit is very low in fat.

Yes, dried mangoes are significantly higher in calories due to the concentration of sugars during the drying process. One cup of dried mango can contain over 500 calories.

When consumed in moderation as part of a balanced diet, mangoes are unlikely to cause weight gain. Their low calorie density and fiber content can help you feel full, supporting healthy weight goals.

A Freska mango is rich in Vitamin C, Vitamin A, and fiber. It also contains good amounts of potassium, which is beneficial for heart health.