How Many Calories Are in Mango Rice? A Full Nutritional Breakdown

January 3, 2026 •

4 min read

The calorie count for a single serving of mango sticky rice can vary significantly, ranging from approximately 200 to over 500 calories depending on the ingredients and portion size. Understanding this variance is key to determining how many calories are in mango rice and how it fits into your diet.

Quick Summary

This guide explores the typical calorie range and nutritional components of mango rice, with a focus on mango sticky rice. Discover how preparation methods and ingredients like coconut milk and sugar affect the final calorie count.

Key Points

Calorie Variation: A single serving of mango sticky rice can range from approximately 200 to over 500 calories, influenced by ingredients and portion size.
Coconut Milk Impact: Full-fat coconut milk adds significant saturated fat and is a major source of calories in traditional recipes, which can be mitigated by using lighter alternatives.
Sugar Content: The amount of added sugar is a key factor; reducing it or using natural sweeteners like dates can lower the calorie total.
Mango's Role: Fresh mango contributes natural sweetness and beneficial vitamins (C and A) but is a smaller caloric component compared to the creamy, sugary sauce.
Gluten-Free Nature: The "glutinous" rice in the dish is naturally gluten-free, making it a safe option for those with gluten intolerance.
Moderation is Key: Due to its high-fat and sugar content, mango rice is best enjoyed in moderation as part of a balanced diet.

Deconstructing Mango Sticky Rice Calories

Mango sticky rice, known as khao niaow ma muang in Thai, is a beloved dessert featuring a simple yet decadent combination of glutinous rice, sweet coconut milk sauce, and fresh mango. While undeniably delicious, its calorie content is not uniform and largely depends on its key ingredients and portion size.

Sticky Rice: The Caloric Foundation

The base of the dish is glutinous rice, a type of sweet rice known for its sticky texture when cooked. Like other rice varieties, it is primarily a source of carbohydrates. One cup of cooked glutinous rice contains several hundred calories, forming the bulk of the dessert's energy content.

Coconut Milk: The Rich Calorie Source

This is arguably the most significant factor affecting the dish's total calorie count. Traditional recipes call for full-fat coconut milk, which is rich in saturated fats and contributes a large number of calories. For example, a 1-cup serving of Thai mango sticky rice made with full-fat coconut milk can have close to 500 calories, with over half the calories coming from fat. Lighter, healthier versions often use reduced-fat coconut milk or a plant-based milk alternative to drastically cut down on fat and calories.

Sugar: The Added Sweetness

Sugar is added to the coconut milk sauce to create the signature sweet and savory flavor profile. The amount and type of sweetener used have a direct impact on the final calorie count. Using less refined sugar, or swapping it for a natural alternative like stevia or dates, can significantly reduce the caloric load.

Mango: The Healthy Topping

Compared to the rice and coconut sauce, the fresh mango is a relatively low-calorie component. It provides natural sweetness along with a boost of vitamins A and C. The calories contributed by the mango are typically a smaller portion of the overall total, though a larger serving of mango will increase the final number.

Factors Influencing the Final Calorie Count

Several variables determine the final calorie density of a serving of mango rice. A restaurant portion, for instance, might be larger and richer than a version prepared at home with a focus on health.

Portion Size: This is the most obvious factor. A large bowl from a restaurant will contain significantly more calories than a modest-sized serving at home.
Coconut Milk Type: Full-fat coconut milk adds substantial calories and saturated fat, while reduced-fat versions lower the caloric impact.
Amount of Added Sugar: The quantity of sugar in the coconut sauce is directly proportional to the calorie count. Reducing or replacing it is a simple way to lighten the dessert.
Toppings: While not a huge factor, the addition of sugary drizzles or fried mung beans will add more calories.

Comparison of Calorie Variations

To illustrate the impact of different preparation methods, the table below compares a traditional, rich version of mango sticky rice with a lighter, healthier alternative.


Feature	Traditional Version	Lighter Version
Main Liquid	Full-fat coconut milk	Light coconut milk or plant-based milk
Added Sweetener	White or brown sugar	Dates, maple syrup, or stevia
Approx. Calories	450-500+ kcal per serving	200-300 kcal per serving
Calorie Source	Higher in saturated fat and refined sugar	Lower in fat and sugar, more from fruit

How to Enjoy a Lighter Mango Rice

If you love this dessert but are concerned about the calorie content, consider these simple modifications:

Use Light Coconut Milk: Switching from full-fat to light coconut milk can significantly reduce the calorie and fat content.
Portion Control: Simply reducing the amount of rice and sauce per serving is an effective strategy.
Reduce Sugar: Experiment with reducing the amount of sugar in the sauce. The natural sweetness of ripe mango may be enough for your taste.
Natural Sweeteners: Use dates or a small amount of maple syrup as an alternative to refined sugar.
Increase Mango Ratio: Serve a larger portion of fresh mango alongside a smaller portion of the rice and sauce to boost nutrients while keeping calories in check.

The Nutritional Profile Beyond the Calories

Beyond the calorie count, mango rice offers some nutritional benefits. Mango is an excellent source of vitamins C and A, and contains antioxidants. Coconut milk, while high in fat, also provides beneficial minerals like potassium and iron. The glutinous rice provides a source of carbohydrates for energy. The key is enjoying this dessert in moderation, especially considering the saturated fat content from full-fat coconut milk. More nutritional details can be found on sites like Eat This Much: https://www.eatthismuch.com/calories/mango-sticky-rice-2539524.

Conclusion

While a delicious treat, the calories in mango rice can vary widely based on preparation. A single serving can range from 200 to over 500 calories, with full-fat coconut milk and added sugar being the primary contributors. By being mindful of ingredient choices and portion sizes, it is possible to enjoy a lighter, yet still satisfying, version of this classic dessert. The dish, while high in calories for a dessert, also offers nutritional benefits from the fresh mango and coconut milk when consumed in moderation.

Frequently Asked Questions

A single serving of mango sticky rice can range from approximately 200 to over 500 calories, depending heavily on the recipe and portion size.

Yes, despite the name 'glutinous rice,' the sticky rice used in the traditional Thai dish is naturally gluten-free.

The primary contributors to the high-calorie count are the creamy, high-fat coconut milk and the added sugar used to sweeten the sauce that covers the rice.

You can reduce calories by using light coconut milk, cutting down on added sugar, using natural sweeteners like dates or maple syrup, and managing portion sizes.

The type of mango has a negligible impact on the overall calorie count compared to the much higher-calorie coconut milk and sugar. Any mango variety will provide vitamins and natural sweetness.

While high in calories, it contains beneficial nutrients like Vitamin C from mango and some healthy fats from coconut. It is best enjoyed in moderation as part of a balanced diet due to its high fat and sugar content.

Yes, the traditional recipe is naturally vegan, as it uses coconut milk rather than dairy products. The ingredients are simple: glutinous rice, coconut milk, sugar, and mango.