Mango vs Orange

Per 100 g, Mango has 49 kcal and 0.6 g protein, while Orange has 37 kcal and 0.7 g protein.

Mango

49
kcal per 100 g
0.6 g protein

Orange

37
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 Mango Orange Difference
Calories Fewer calories for the same weight 49 kcal 37 kcal better 24%
Protein More protein helps with fullness and muscle 0.6 g 0.7 g better 14%
Carbs Lower carbs suits low-carb and diabetic diets 9.8 g 7.9 g better 19%
Fat Lower fat means lower calorie density 0.6 g 0.2 g better 67%
Fiber More fibre improves fullness and digestion 1.8 g better 1.3 g 28%
Sugar Less sugar means a gentler blood-sugar response 8.4 g 6.8 g better 19%
"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?

Orange

Orange is the lighter choice at 37 kcal per 100 g against 49 for Mango — about 24% fewer calories for the same weight on your plate. That does not make Mango a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Orange

Orange is the stronger protein source, with 0.7 g per 100 g against 0.6 g for Mango. To match that from Mango you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Mango vs Orange — common questions

Mango has more calories — about 49 kcal per 100 g compared with 37 kcal for Orange.

Orange has more protein — 0.7 g per 100 g against 0.6 g for Mango.

Orange is the lighter choice at 37 kcal per 100 g against 49 for Mango — about 24% fewer calories for the same weight on your plate. That does not make Mango a bad food; it means the portion has to be smaller to fit the same calorie budget.

Orange is the stronger protein source, with 0.7 g per 100 g against 0.6 g for Mango. To match that from Mango you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 85 kcal and 1.3 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.

For most everyday goals Orange has the edge, mainly on calorie density. Per 100 g, Mango has 49 kcal and 0.6 g protein, while Orange has 37 kcal and 0.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Mango nutrition & serving sizes
Full Orange 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.