metaboliq
Mango nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 83 kcal | 55 kcal |
| Protein | 0.8 g | 0.5 g |
| Carbohydrate (available) | 17 g | 11.4 g |
| Dietary fibre | 3 g | 2 g |
| Fat | 0.9 g | 0.6 g |
Serving: 1 cup cubes, about 150 g. IFCT 2017 food code E039, "Mango, ripe, kesar (Mangifera indica)", the mean of 4 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on mango
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 1 g of protein for every 100 kcal.
- One serving gives 0.8 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3 g of fibre in a serving.
How mango fits a plan that loses fat and keeps muscle
Kesar mango is 55 kcal per 100 g in IFCT 2017. Banganapalli is lower and totapari higher, as the table shows. A large mango can hold two or three cups of flesh, so the fruit as a whole is the portion to watch, not the variety.
Mango season does not need to pause a plan. Have a cup as your fruit for the day, after a meal or beside curd, and enjoy it slowly. Glycaemic index is a common question; IFCT does not measure it, so we print carbohydrate per serving instead.
Mango in an Indian kitchen
Cut a mango into cubes and serve a cup in a bowl rather than eating it from the seed, which makes the portion visible. Dasheri, kesar, alphonso and langra differ in taste more than in calories. Mango with a bowl of curd or a handful of nuts is a more filling snack than the fruit alone. Aamras, mango shakes, mango lassi and pickled mango in oil are where the sugar and calories climb. Raw green mango in a salad or chutney is low in sugar.
Pair it, or swap it
Mango cubes with a katori of curd or hung curd are a dessert with protein. A few cubes in a sprouts salad add sweetness without sugar.
Worth knowing
Aamras, mango shakes and mango lassi add sugar and often cream. Raw mango in pickles brings oil and salt.
Mango against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Mango | 55 kcal | 0.5 g | 2 g |
| Mango, banganapalli | 42 kcal | 0.5 g | 1.9 g |
| Mango, totapari | 59 kcal | 0.4 g | 1.7 g |
| Mango, raw green | 49 kcal | 0.7 g | 3 g |