Mango: Calories, Nutrition Facts, and Health Benefits (2026)

Mango contains 99 calories per 1 cup sliced (165 g), with 1.4 g of protein, 24.8 g of carbohydrates, and 2.6 g of fiber. It is rich in vitamin C, providing 60.1 mg, which is 67% of the daily value, and has a glycemic index of about 51.

This page provides comprehensive information on the nutritional profile of mango, focusing on its benefits and how it fits into various dietary goals. We will explore the calories, vitamins, and other nutrients found in mango, as well as its impact on blood sugar levels.

Mango Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for mango per 1 cup sliced (165 g) and per 100 g, highlighting key nutrients.

Values are for 1 cup sliced (165 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	99	60	5%
Protein	1.4 g	0.8 g	3%
Carbohydrates	24.8 g	15.0 g	9%
Fiber	2.6 g	1.6 g	9%
Sugar	22.6 g	13.7 g	-
Fat	0.6 g	0.4 g	1%
Vitamin C	60.1 mg	36.4 mg	67%
Potassium	277 mg	168 mg	6%
Vitamin A	89 mcg	54 mcg	10%
Folate	71 mcg	43 mcg	18%

About 90% of mango calories come from carbohydrates, 5% from protein and 5% from fat.

Mango by Health Goal

Here, we evaluate how mango rates against common health and dietary goals, providing insights into its suitability for different dietary needs.

Goal	Rating	Why
Weight loss	Good	99 calories per serving with 2.6 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Excellent	Provides 60.1 mg vitamin C (67% DV)
Digestion	Good	2.6 g fiber per serving supports regularity
Heart health	Good	Potassium (277 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.4 g); best as a vitamin-rich choice, not a protein source

Mango and Blood Sugar

Glycemic index: 51. Glycemic load: 8 per serving.

Mango has a glycemic index of about 51 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Mango Compares to Other Fruits

The comparison table below illustrates how mango stacks up against other fruits in terms of calories, sugar, and fiber content.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Mango	60	13.7	1.6	36.4
Pineapple	50	9.8	1.4	47.8
Papaya	43	7.8	1.7	60.9
Orange	47	9.4	2.4	53.2

Mango Myths, Checked

Mango is too sugary to eat on a diet , Misleading. A cup of mango has about 22 g sugar but also fiber and 60 mg vitamin C, with a moderate glycemic load of 8.

Mango should be avoided by people with diabetes , Misleading. In normal portions mango has a moderate glycemic load; pairing it with protein steadies blood sugar.

How to Track Mango

Fruit portions are easy to misjudge, and the difference between 1 cup of mango and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log mango accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of mango?

One cup of sliced mango (165 g) contains 99 calories. This makes it a relatively low-calorie fruit option for those monitoring their energy intake.

Is mango good for weight loss?

Mango can be included in a weight loss diet when consumed in moderation. It provides essential nutrients while being low in calories, with 2.6 g of fiber per cup, which can help with satiety.

Can people with diabetes eat mango?

People with diabetes can enjoy mango in moderation, as it has a glycemic index of about 51 and a glycemic load of 8, indicating a moderate impact on blood sugar levels.

How much vitamin C is in mango?

Mango is an excellent source of vitamin C, providing 60.1 mg per cup sliced, which is 67% of the daily value. This vitamin is important for immune function and skin health.

Is mango high in sugar?

Mango contains 22.6 g of sugar per cup, which is relatively high compared to some other fruits. However, it is naturally occurring sugar, accompanied by fiber and nutrients.

Is mango good for you?

Mango is good for you, as it offers various health benefits, including high vitamin C content, antioxidants, and dietary fiber, which contribute to overall health.

Key Takeaways

• Mango has 99 calories per 1 cup sliced (165 g).
• It contains 1.4 g of protein and 2.6 g of fiber.
• Mango provides 60.1 mg of vitamin C, which is 67% of the daily value.
• It has a glycemic index of about 51, indicating a moderate impact on blood sugar.
• Mango contains 22.6 g of sugar per cup, which is naturally occurring.
• This fruit is beneficial for overall health due to its nutrient density.