Mango vs Pineapple

Per 100 g, Mango has 49 kcal and 0.6 g protein, while Pineapple has 43 kcal and 0.5 g protein.

Mango

49
kcal per 100 g
0.6 g protein

Pineapple

43
kcal per 100 g
0.5 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 Pineapple Difference
Calories Fewer calories for the same weight 49 kcal 43 kcal better 11%
Protein More protein helps with fullness and muscle 0.6 g better 0.5 g 17%
Carbs Lower carbs suits low-carb and diabetic diets 9.8 g 9.4 g about the same
Fat Lower fat means lower calorie density 0.6 g 0.1 g better 83%
Fiber More fibre improves fullness and digestion 1.8 g 3.5 g better 49%
Sugar Less sugar means a gentler blood-sugar response 8.4 g 8.5 g about the same
"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?

Pineapple

Pineapple is the lighter choice at 43 kcal per 100 g against 49 for Mango — about 11% 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?

Mango

Mango is the stronger protein source, with 0.6 g per 100 g against 0.5 g for Pineapple. To match that from Pineapple 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 Pineapple — common questions

Mango has more calories — about 49 kcal per 100 g compared with 43 kcal for Pineapple.

Mango has more protein — 0.6 g per 100 g against 0.5 g for Pineapple.

Pineapple is the lighter choice at 43 kcal per 100 g against 49 for Mango — about 11% 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.

Mango is the stronger protein source, with 0.6 g per 100 g against 0.5 g for Pineapple. To match that from Pineapple 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 92 kcal and 1.1 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 Pineapple has the edge, mainly on calorie density. Per 100 g, Mango has 49 kcal and 0.6 g protein, while Pineapple has 43 kcal and 0.5 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 Pineapple 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.