Calories and Nutrition of Mango Fruit
Explore the calories and nutritional value of mango fruit, including vitamins, minerals, sugar content, and health benefits. Perfect for healthy eating and diet planning.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 27th Jul, 2025
Mangoes, often called the "king of fruits," are not just delicious but also packed with essential nutrients. Whether you enjoy them fresh, in smoothies, or as part of desserts, mangoes offer numerous health benefits. However, if you're watching your calorie intake or managing conditions like diabetes, it's important to understand their nutritional profile.
In this article, we’ll explore the calories and nutrition in mangoes, their health benefits, and how to enjoy them mindfully.
Nutritional Value of Mangoes
A medium-sized mango (about 150 grams) contains approximately:
Calories: 150 kcal
Carbohydrates: 40 grams (including natural sugars)
Fibre: 3 grams
Protein: 2 grams
Fat: 1 gram
Vitamin C: 67% of the Daily Value (DV)
Vitamin A: 25% of the DV
Folate (Vitamin B9): 18% of the DV
Potassium: 6% of the DV
Magnesium & Copper: Small but beneficial amounts
Mangoes are also rich in antioxidants like mangiferin, quercetin, and beta-carotene, which help fight inflammation and support overall health.
Health Benefits of Mangoes
Here are some of the benefits of mangoes:
1. Boosts Immunity
Mangoes are an excellent source of vitamin C, which strengthens the immune system, helps heal wounds, and improves iron absorption.
2. Supports Digestive Health
The fibre in mangoes aids digestion, prevents constipation, and promotes a healthy gut.
3. Promotes Healthy Skin & Vision
The vitamin A and beta-carotene in mangoes help maintain good eyesight and keep skin glowing.
4. May Help Manage Blood Sugar (When Eaten in Moderation)
Despite being sweet, mangoes have a moderate glycemic index (GI). Eating them in controlled portions may not spike blood sugar drastically, especially when paired with protein or healthy fats.
5. Supports Heart Health
The potassium and fibre in mangoes help regulate blood pressure and cholesterol levels.
Consult Top Dietitians For More Benefits
Are Mangoes High in Calories?
While mangoes are nutritious, they are relatively high in natural sugars and calories compared to some other fruits. A medium mango has about 150 calories, mostly from carbohydrates.
Who Should Be Cautious?
People with diabetes should monitor portion sizes (½ a mango at a time).
Those trying to lose weight should enjoy mangoes in moderation.
Tips to Enjoy Mangoes Without Overeating Calories:
Control portion size: Stick to ½ or 1 small mango per serving.
Pair with protein/fibre: Eat mango with yoghurt, nuts, or whole grains to balance blood sugar.
Avoid sugary mango products: Dried mangoes or mango juices often have added sugars.
How to Include Mangoes in a Healthy Diet?
Here are some delicious and healthy ways to enjoy mangoes:
1. Fresh Mango Slices
Enjoy as a snack with a handful of nuts.
2. Mango Smoothie
Blend mango with yoghurt, spinach, and chia seeds for a nutrient-packed drink.
3. Mango Salsa
Mix diced mango with cucumber, onion, lime juice, and cilantro for a refreshing dip.
4. Mango & Quinoa Salad
Combine mango cubes with quinoa, avocado, and mint for a fibre-rich meal.
Conclusion
Mangoes are a nutrient-dense, delicious fruit that can be part of a balanced diet. While they contain natural sugars, their vitamins, minerals, and antioxidants make them a healthy choice when eaten mindfully.
If you have diabetes, weight concerns, or digestive issues, consult a nutritionist to determine the right portion size for you.
You can book a consultation with a nutritionist or dietitian on Apollo 24|7 for expert guidance tailored to your health needs.
Consult Top Dietitians
Consult Top Dietitians For More Benefits
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Ms Suvashree Bhattacharya
Dietician
7 Years • Allied Healthcare professional
Dumdum
Sigma Health Care, Dumdum
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms Sumaiya Petiwala
Dietician
17 Years • Allied Healthcare professional
Bengaluru
Dr Sumaiya's NutriCare Best Nutrition Clinic, Bengaluru
Ms. Priyanka Saini
Dietician
9 Years • Msc (Food & Nutrition),NDEP
Ghaziabad
Dr. PRIYANKA SAINI'S CLINIC, Ghaziabad
Consult Top Dietitians
Ms Suchanda Guha
Dietician
10 Years • M.Sc (Applied Nutrition), B.Sc (Food & Nutrition), Diploma (Yogic Nutrition)
Kolkata
NutriKutir, Kolkata
Ms Suvashree Bhattacharya
Dietician
7 Years • Allied Healthcare professional
Dumdum
Sigma Health Care, Dumdum
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Ms Sumaiya Petiwala
Dietician
17 Years • Allied Healthcare professional
Bengaluru
Dr Sumaiya's NutriCare Best Nutrition Clinic, Bengaluru
Ms. Priyanka Saini
Dietician
9 Years • Msc (Food & Nutrition),NDEP
Ghaziabad
Dr. PRIYANKA SAINI'S CLINIC, Ghaziabad
