How Many Calories in Mango?
1 cană felii (165g) = 99 kcal
Nutritional Values per 100g
Standard Serving
1 cană felii (165g) contains 99 calories.
Best time: Snack in the morning or around workouts for quick energy
Benefits
- ✓Very high in vitamin A (beta-carotene) - a cup of mango covers a large portion of the daily requirement, good for vision and skin
- ✓Contains digestive enzymes (amylases) that help break down complex carbohydrates
- ✓A solid source of vitamin C - supports immunity and iron absorption from plant foods
- ✓Polyphenols such as mangiferin, with antioxidant properties studied for anti-inflammatory effects
- ✓Provides potassium that supports blood pressure and muscle recovery
Considerations
- !Relatively high sugar content (14g/100g) - one of the sweeter fruits, watch your portion if tracking calories strictly
- !The skin and sap can cause allergic reactions in people sensitive to urushiol (the same chemical family as poison ivy)
- !Unripe fruit can be sour and harder for some people to digest
FitAzi Tip
FitAzi includes mango in smoothies for a dense dose of vitamin A and C, with a creamy texture that reduces the need to add sugar or honey. A 100g portion (about half a small mango) fits easily into a morning or post-workout snack.
Frequently Asked Questions
100g of mango has 60 calories, with 0.8g protein, 15g carbs, 0.4g fat, and 1.6g fiber. It's a moderately caloric, naturally sweet fruit with a very good vitamin A and C content.
A medium mango (about 200g of edible flesh, without skin and pit) has around 120 calories, with 1.6g protein, 30g carbs, and 0.8g fat. A large mango can reach 150-160 calories.
Mango can be included in a weight-loss diet in moderation - it has 60 kcal/100g, more than most high-water fruits, due to its sugar content (14g/100g). A 100-150g portion offers good satiety thanks to fiber and vitamin A, but weigh your portion to avoid overeating.
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Fruits
Helpful Articles
How to Lose Weight Healthily in 2026: A Complete Science-Based Guide
A comprehensive guide to healthy weight loss. Learn how to lose weight without the yo-yo effect, with scientifically validated strategies and practical tips.
Read article →How Many Calories Should You Eat Per Day? Calculator and Complete Guide
Find out exactly how many calories you need for weight loss, maintenance, or muscle building. Personalized calculator and detailed explanations.
Read article →Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.