How many calories in 150 grams of frozen mango?

November 19, 2025 •

3 min read

According to various nutrition sources, 150 grams of frozen mango contains approximately 85 to 107 calories, though this can vary slightly by brand. This makes frozen mango a low-calorie and nutrient-dense choice for a healthy snack or addition to smoothies. Knowing the precise calorie count and other nutritional details is key for effective diet planning.

Quick Summary

A 150-gram serving of frozen mango provides a low-calorie, nutrient-rich option for smoothies and snacks. The exact calorie count varies slightly by brand, but generally falls between 85 and 107 calories, along with fiber, vitamins, and minerals.

Key Points

Low Calorie Content: 150 grams of frozen mango typically contains 85-107 calories, making it a low-calorie fruit choice.
Rich in Vitamins: The fruit is packed with vitamins C and A, supporting immune function and eye health.
High Fiber: Frozen mango is a good source of dietary fiber, which aids in digestion and weight management by promoting satiety.
Comparable to Fresh Mango: Due to being flash-frozen at peak ripeness, frozen mango is nutritionally comparable or sometimes superior to fresh mango that has been stored for a period.
Versatile Ingredient: It can be easily incorporated into smoothies, sauces, sorbets, and as a topping for yogurt or oatmeal.
Year-Round Availability: Frozen mango offers a convenient and consistent way to enjoy the fruit's nutritional benefits throughout the year.

Understanding the Calorie Count of Frozen Mango

Frozen mango has become a popular pantry staple for its convenience and long shelf life. But for those mindful of their diet, understanding the specific caloric value is important. A 150-gram portion of plain, unsweetened frozen mango generally contains between 85 and 107 calories. This range accounts for differences in mango variety and individual brand processing, which may slightly affect the total carbohydrate and sugar content.

Frozen vs. Fresh: A Nutritional Perspective

It's a common misconception that frozen fruit is nutritionally inferior to fresh. In reality, frozen mango is just as healthy, if not more so in some cases. This is because fruit intended for freezing is typically harvested at peak ripeness, when its nutrient levels are at their highest. It is then flash-frozen shortly after picking, which effectively locks in the vitamins, minerals, and antioxidants. Fresh mango, on the other hand, can lose some of its nutritional potency during the time it takes to transport and store it before it reaches the consumer.

Nutrient Retention: Freezing halts the enzymatic activity and oxidation that cause nutrient degradation in fresh produce.
Convenience: Frozen mango is pre-cut and ready to use, saving time on preparation and reducing food waste.
Availability: It allows you to enjoy mango year-round, regardless of seasonal availability.

The Nutritional Profile of 150g of Frozen Mango

In addition to its low-calorie count, a 150-gram serving of frozen mango is a powerhouse of beneficial nutrients. The exact amounts can differ, but a typical serving provides a significant portion of your daily recommended intake for several key vitamins and minerals.

Vitamin C: A single serving can provide a large percentage of your daily vitamin C needs, supporting your immune system and skin health.
Vitamin A: Mango is rich in beta-carotene, which is converted to vitamin A in the body and is essential for good vision and eye health.
Dietary Fiber: With several grams of fiber per serving, frozen mango aids in digestion and helps promote feelings of fullness, which can be beneficial for weight management.
Minerals: It also contains important minerals like potassium, which is vital for heart health and blood pressure regulation.

How to incorporate frozen mango into your diet

Frozen mango is incredibly versatile and can be used in a variety of delicious and healthy recipes. Its creamy texture and sweet flavor make it a perfect addition to many dishes.

Smoothies: Blend frozen mango with other fruits, a liquid base like milk or yogurt, and a scoop of protein powder for a quick and nutritious meal or snack.
Yogurt or Oatmeal Topping: Thaw the mango pieces slightly or add them frozen to your morning yogurt or oatmeal for a refreshing, flavorful kick.
Mango Sorbet: Blend frozen mango chunks in a food processor with a splash of liquid and a natural sweetener like honey for a simple, homemade sorbet.
Salsas and Sauces: For a tropical twist, add diced frozen mango to a spicy salsa for grilled fish or chicken.

Comparison Table: Fresh vs. Frozen Mango


Feature	Fresh Mango	Frozen Mango
Nutritional Value	High at peak ripeness, but decreases over time and during transport.	High and stable, as nutrients are locked in during flash-freezing.
Convenience	Requires peeling and dicing; highly perishable.	Pre-cut and ready to use; long shelf life.
Availability	Seasonal, can be expensive or unavailable during off-seasons.	Available year-round, making it a reliable option.
Texture	Firm and juicy when ripe.	Softens upon thawing, ideal for blending or cooking.
Best For	Eating fresh, salads, and instant snacking.	Smoothies, baked goods, sauces, and sorbets.

Conclusion

In summary, 150 grams of frozen mango provides a modest calorie count, typically between 85 and 107 calories, making it an excellent addition to a balanced diet. Beyond the calories, it offers a wealth of essential vitamins, fiber, and antioxidants that contribute to overall health. Due to the flash-freezing process, it maintains its nutritional integrity, often rivaling or even surpassing the nutrient content of fresh mango that has spent time in transit and storage. Its versatility and year-round availability make it a convenient and healthy choice for everything from smoothies to desserts. By incorporating frozen mango into your meals, you can enjoy its sweet, tropical flavor while boosting your nutrient intake without significantly impacting your caloric budget.

To learn more about the nutritional benefits of mango, you can visit a reliable source like Verywell Health.

Frequently Asked Questions

No, freezing mango does not significantly diminish its nutritional value. The fruit is flash-frozen at its peak ripeness, which locks in most of its vitamins and minerals.

Yes, frozen mango can be beneficial for weight loss. It is low in calories, high in fiber to promote feelings of fullness, and naturally sweet, making it a good replacement for less healthy, high-sugar snacks.

There is no significant difference in the basic calorie count between fresh and plain, unsweetened frozen mango. Any slight variation comes from the specific mango variety or ripeness.

Yes, you can eat frozen mango pieces straight from the freezer. Many enjoy them as a cold, healthy snack, though they will have a firm, icy texture.

Frozen mango contains natural sugars, but it is also high in fiber. This fiber helps to slow the absorption of sugar into the bloodstream. It's important to choose frozen mango without added sugars or syrups.

Frozen mango is very versatile. You can blend it into smoothies, mix it into yogurt or oatmeal, or use it to make a simple fruit sorbet. It's also suitable for baking and making sauces.

Yes, frozen mango is rich in vitamin C and antioxidants, which are both crucial for supporting a healthy immune system and protecting the body from illness.