How many calories in 100 grams of cut mango?

November 19, 2025 •

2 min read

According to the U.S. Department of Agriculture (USDA), a 100-gram serving of fresh, cut mango contains approximately 60 calories. This makes the juicy tropical fruit a sweet and relatively low-calorie addition to your diet, packed with vitamins and antioxidants.

Quick Summary

This guide details the calorie count for 100g of fresh mango, explores its comprehensive nutritional information, and highlights its key health benefits. It also provides a comparison with other fruits and offers practical ways to enjoy it.

Key Points

Calorie Count: 100 grams of fresh, cut mango contains approximately 60 calories.
Rich in Vitamin C: A single serving provides nearly 40% of the Daily Value for Vitamin C, essential for immune function.
Supports Digestion: Contains dietary fiber and digestive enzymes like amylases, which aid in promoting gut health.
Packed with Antioxidants: Offers powerful antioxidants such as beta-carotene and mangiferin that combat oxidative stress and support cellular health.
Versatile Superfood: Easily incorporated into various dishes, including smoothies, salads, and salsas, for a nutritional boost.
Boosts Eye Health: The antioxidants lutein and zeaxanthin help protect eyes from harmful light and support vision.
Heart Health Benefits: Provides potassium and magnesium, which are important for maintaining healthy blood pressure levels.

Nutritional Profile of 100g of Mango

A 100-gram serving of fresh, cut mango provides around 60 calories and a range of important nutrients. While the exact composition can vary, the following is a typical breakdown:

Carbohydrates: Approximately 15 grams, mainly natural sugars.
Dietary Fiber: About 1.6 grams, beneficial for digestion.
Protein: Around 0.8 grams.
Fat: About 0.4 grams.
Vitamin C: Nearly 40% of the Daily Value, an important antioxidant.
Vitamin A: Significant amount in the form of beta-carotene, important for vision.
Folate: About 11% of the DV.
Potassium: Approximately 168 milligrams, helps regulate blood pressure.
Antioxidants: Contains polyphenols like mangiferin, offering protection against oxidative stress.

Comparing Mango Calories to Other Common Fruits

Comparing mango's calorie content to other fruits can help provide perspective. Below is a table showing the approximate calories and some key nutrients for a 100g serving of various fruits:


Fruit (100g Serving)	Approximate Calories	Carbohydrates (g)	Fiber (g)
Mango	60	15	1.6
Apple	52	14	2.4
Banana	89	23	2.6
Peach	39	10	1.5
Papaya	43	11	1.7

Mango has a moderate calorie count compared to these fruits, offering a good balance of energy and nutrients.

Health Benefits of Eating Mango

Regular consumption of mango is associated with several health benefits:

Improves Digestive Health: Mango contains amylase enzymes and fiber that aid digestion.
Supports Eye Health: Beta-carotene, lutein, and zeaxanthin contribute to good vision.
Boosts Immunity: High Vitamin C content supports immune function.
Promotes Heart Health: Potassium, magnesium, and mangiferin may help regulate blood pressure and cholesterol.
Rich in Antioxidants: Polyphenols help protect against oxidative stress.

Incorporating Mango into Your Diet

Mango is a versatile fruit that can be enjoyed in numerous ways:

Add to smoothies for a tropical flavor.
Make fresh mango salsa for savory dishes.
Include in salads.
Use as a topping for yogurt or oatmeal.
Blend frozen mango for a simple dessert or snack.

Important Considerations

While fresh mango is healthy, be mindful of its natural sugar content, especially if managing conditions like diabetes. Dried mango is significantly higher in calories and sugar than fresh mango. Pairing mango with protein or healthy fats can help. Portion control is crucial. For detailed nutritional information, consult the USDA FoodData Central database.

Conclusion

A 100-gram serving of fresh, cut mango contains approximately 60 calories and offers a rich nutritional profile. It is a good source of vitamins, particularly Vitamin C and A, as well as various antioxidants. These nutrients contribute to numerous health benefits, including improved digestion, eye health, immunity, and heart health. By choosing fresh over dried varieties and practicing portion control, mango can be a delicious and beneficial addition to a balanced diet. Its versatility in various dishes makes it easy to incorporate this tropical fruit into healthy eating plans.

Frequently Asked Questions

Yes, the calorie and sugar content can vary slightly depending on the mango's ripeness and variety, with ripe mangoes potentially having a minor increase in caloric density due to sugar content.

No, dried mango is much more calorically dense and higher in sugar than fresh mango due to the removal of water during the drying process.

Yes, when consumed in moderation as part of a balanced diet, mango's low-calorie content and fiber can support weight loss efforts.

100 grams of fresh, cut mango contains approximately 14 grams of natural sugars, primarily fructose, which is balanced by fiber and water content.

A 100-gram serving of mango has about 60 calories, while the same amount of banana contains approximately 89 calories, making mango the lower-calorie option per serving.

Yes, mango is beneficial for eye health due to its high content of Vitamin A (beta-carotene), lutein, and zeaxanthin.

A 100-gram serving of mango is particularly high in Vitamin C and also a good source of Vitamin A, folate, and Vitamin K.