How many calories are in a whole fresh mango?

November 19, 2025 •

3 min read

According to the National Mango Board, a large whole fresh mango weighing around 336 grams contains approximately 202 calories. This tropical fruit is a delicious, low-fat addition to any diet, rich in vitamins, minerals, and antioxidants.

Quick Summary

A large fresh mango has about 202 calories, although the amount can vary depending on its size and variety. This article covers the nutritional breakdown, comparing mangoes to other fruits, and explaining how they can be a healthy part of a balanced diet.

Key Points

Calorie Count: A large, whole fresh mango (around 336g) contains roughly 202 calories, but this can vary by size.
Nutrient-Dense: Mangoes are packed with over 20 different vitamins and minerals, including high levels of Vitamin C and Vitamin A.
Fresh vs. Dried: Calorie counts differ significantly between fresh and dried mango, with dried versions being much higher in calories and sugar due to water removal.
Weight Management: The fiber and water content in mangoes can promote a feeling of fullness, which helps with appetite control and weight management when consumed in moderation.
Low in Fat: Fresh mangoes are naturally low in fat, making them a heart-healthy fruit option.
Varietal Differences: Different varieties of mango, such as Amrapali or Himsagor, can have varying calorie counts.

Calorie Breakdown for a Whole Fresh Mango

Understanding the calorie content of a whole mango is not as simple as it sounds, as the size and variety play a significant role. For instance, a standardized large fresh mango (approx. 336 grams, without refuse) is cited as having around 202 calories. However, smaller mangoes will naturally contain fewer calories.

Nutritional profile of a medium-sized mango

A typical medium-sized mango (around 200 grams) offers a rich blend of nutrients for a moderate number of calories. A single medium fruit often provides the following approximate nutritional content:

Calories: ~202 kcal
Carbohydrates: ~50 grams
Sugar: ~45 grams
Fiber: ~5 grams
Protein: ~3 grams
Fat: ~1 gram

Varietal differences in calorie content

Not all mango varieties are created equal when it comes to their calorie density. For example, some Indian varieties show a wide range of calorie counts per 100g of edible portion, highlighting how the type of mango can influence its nutritional profile.

Amrapali Mango: Highest calorie count at approximately 112 kcal per 100g.
Chausa Mango: Around 100 kcal per 100g.
Langra Mango: Contains about 67 kcal per 100g.
Himsagor Mango: One of the lower-calorie options, with roughly 46 kcal per 100g.

Fresh vs. dried mango: a calorie comparison

It is important to differentiate between fresh mango and its dried counterpart, as the processing dramatically alters the calorie content. Dried mango has a significantly higher calorie density due to the removal of water, which concentrates the sugars. For instance, a single cup of dried mango can contain over 500 calories, whereas a cup of fresh, sliced mango has fewer than 100 calories. This difference is a crucial consideration for those managing calorie intake.

How mangoes can support a healthy diet

Despite their natural sugar content, mangoes are a valuable addition to a balanced diet due to their high fiber and nutrient load.

Digestive health: Mangoes contain dietary fiber and digestive enzymes that promote healthy digestion and can help prevent constipation.
Immune support: A single cup of fresh mango provides a large portion of your daily vitamin C needs, which is vital for a healthy immune system.
Heart health: Rich in potassium and magnesium, mangoes help regulate blood pressure and support overall cardiovascular health.
Weight management: The high fiber and water content help promote a feeling of fullness and can aid in managing hunger, which is beneficial for weight loss when eaten in moderation.

Comparison of Fresh Mango Calories vs. Other Fruits

To put a fresh mango's calorie count into perspective, here is a comparison with other popular fruits based on a 100-gram serving.


Fruit	Calories per 100g (Approx.)
Mango (Fresh)	60
Banana	89
Avocado	150 (higher fat content)
Peach	39
Apple	52

This table illustrates that while mangoes are not the lowest in calories among fruits, they are a nutritious, low-fat option, especially when compared to fruits like bananas or avocados, which contain higher amounts of fat or sugar per gram. The key to including mangoes in a diet for weight management is portion control.

Conclusion: A Healthy Addition in Moderation

In summary, a large, whole fresh mango contains around 202 calories, though this can fluctuate with size and variety. As a nutrient-dense and low-fat fruit, it offers substantial health benefits, including supporting digestive, immune, and heart health. The high fiber and water content make it a satisfying and sweet treat that can be an effective tool for weight management when eaten in moderation. The substantial calorie difference between fresh and dried mangoes is a key factor to consider, with fresh being the more diet-friendly option. As part of a balanced and varied diet, a fresh mango is a wonderfully healthy and delicious choice.

How to enjoy fresh mangoes in your diet

As a snack: Enjoy mango cubes on their own or mix them with yogurt for a satisfying, low-calorie treat.
In salads: Add fresh mango slices to a salad with leafy greens, light dressing, and grilled protein for a boost of flavor and nutrition.
In smoothies: Blend fresh mango chunks with other fruits, veggies, and a protein source for a balanced, nutrient-rich meal replacement.
Homemade salsa: Create a zesty mango salsa to serve with grilled fish or chicken.

For more great ideas and nutritional information on mango, you can check out the official National Mango Board website.

Frequently Asked Questions

No, eating mango in moderation will not make you fat. While they do contain natural sugars and calories, their high fiber and nutrient content makes them a healthy addition to a balanced diet. Overconsumption of any food, including mango, can lead to weight gain.

No, fresh mango is generally better for weight loss purposes. Dried mango has a much higher calorie density and sugar content because the water has been removed, concentrating the sugars.

The calorie count for 100g of fresh mango is approximately 60 calories, but this can vary slightly depending on the variety.

A 100g serving of fresh mango contains fewer calories (approx. 60) than a 100g serving of banana (approx. 89).

Mangoes offer numerous health benefits, including boosting immunity with high vitamin C content, supporting digestive health with fiber and enzymes, and promoting heart health with potassium and magnesium.

A healthy serving size of fresh mango is typically considered to be about one cup of sliced mango, which contains around 99 calories. Eating one medium mango per day is generally considered a healthy amount.

People with diabetes can eat mangoes in moderation. It is best to pair mango with foods rich in fiber and protein to help manage blood sugar spikes and to stick to a controlled portion size.