Mango Calories & Nutrition (आम)

Mango has 97 calories per 1 medium (49 kcal per 100 g)

Fruits Health Rating: 7/10 Best time: Evening snack
97 kcal

Mango Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Mango broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 49 kcal 0.6 g 9.8 g 0.6 g
1 medium mango standard 200 g 97 kcal 1.1 g 19.6 g 1.1 g
2 mangos 400 g 194 kcal 2.2 g 39.2 g 2.2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Mango to your thali See the total calories of your whole meal.
Nutrition Facts — Mango (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 97 kcal 49 kcal 5%
Protein 1.1 g 0.6 g 2%
Carbohydrates 19.6 g 9.8 g 7%
Fat 1.1 g 0.6 g 2%
Fiber 3.6 g 1.8 g 14%
Sugar 16.7 g 8.4 g 33%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.1 g · 5%
Carbs 19.6 g · 85%
Fat 1.1 g · 11%
Burn it off

Minutes of activity to burn 97 kcal (70 kg adult):

Brisk walking 21 min
Cycling 14 min
Running 10 min
Yoga 28 min

Is Mango good for weight loss?

Yes — a good choice

Mango carries roughly 49 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Mango good for muscle gain?

Mainly an energy food

Mango provides about 0.6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Mango

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Mango

The king of Indian fruits, eaten ripe in summer and blended into shakes and aamras.

Frequently asked questions about Mango

1 medium mango (200 g) contains approximately 97 calories, along with 1.1 g protein, 19.6 g carbohydrates and 1.1 g fat.

1 aam (200 g) mein lagbhag 97 calorie aur 1.1 g protein hota hai. Isme 19.6 g carbs aur 1.1 g fat bhi hota hai.

1 आम (200 ग्राम) में लगभग 97 कैलोरी और 1.1 ग्राम प्रोटीन होता है। इसमें 19.6 ग्राम कार्बोहाइड्रेट और 1.1 ग्राम फैट भी होता है।

100 g of Mango contains about 49 calories, 0.6 g protein, 9.8 g carbs and 0.6 g fat.

2 mangos works out to roughly 194 calories and 2.2 g of protein in total.

Yes — a good choice. Mango carries roughly 49 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Mango contains about 0.6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Mango provides roughly 9.8 g of carbohydrates and 8.4 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Mango is best eaten at evening snack.

For a 70 kg adult, burning the roughly 97 calories in 1 medium mango takes brisk walking for about 21 minutes, or cycling for about 14 minutes, or running for about 10 minutes, or yoga for about 28 minutes.

Compare Mango with other foods

Mango vs Banana Mango vs Fig Mango vs Phalsa Mango vs Pineapple Mango vs Amla

Similar foods in Fruits

Banana

105 kcal

Fig (Anjeer)

41 kcal

Phalsa

71 kcal

Pineapple (Ananas)

65 kcal

Amla

7 kcal

Apple

94 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.