Ber vs Raw Mango

Per 100 g, Ber has 49 kcal and 1.3 g protein, while Raw Mango has 49 kcal and 0.7 g protein.

Ber

49
kcal per 100 g
1.3 g protein

Raw Mango

49
kcal per 100 g
0.7 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Ber Raw Mango Difference
Calories Fewer calories for the same weight 49 kcal 49 kcal about the same
Protein More protein helps with fullness and muscle 1.3 g better 0.7 g 46%
Carbs Lower carbs suits low-carb and diabetic diets 9.4 g better 10.6 g 11%
Fat Lower fat means lower calorie density 0.3 g 0.1 g better 67%
Fiber More fibre improves fullness and digestion 3.7 g better 3 g 19%
Sugar Less sugar means a gentler blood-sugar response 8.3 g 2.4 g better 71%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Ber and Raw Mango land within a few percent of each other on calories (49 vs 49 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Ber carries more fibre.

Which is better for muscle gain?

Ber

Ber is the stronger protein source, with 1.3 g per 100 g against 0.7 g for Raw Mango. To match that from Raw Mango you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Ber vs Raw Mango — common questions

Raw Mango has more calories — about 49 kcal per 100 g compared with 49 kcal for Ber.

Ber has more protein — 1.3 g per 100 g against 0.7 g for Raw Mango.

Ber and Raw Mango land within a few percent of each other on calories (49 vs 49 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Ber carries more fibre.

Ber is the stronger protein source, with 1.3 g per 100 g against 0.7 g for Raw Mango. To match that from Raw Mango you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 98 kcal and 2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Ber has 49 kcal and 1.3 g protein, while Raw Mango has 49 kcal and 0.7 g protein.
Full Ber nutrition & serving sizes
Full Raw Mango nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.