Mango Macros: Complete Nutrition Facts & Calories

Mango is nature’s candy—sweet, tropical, and utterly delicious. At 99 calories and 25 grams of carbs per cup, it’s one of the higher-carb fruits, but the flavor and nutrition make it worth including for many macro trackers.

This guide covers mango macros so you can enjoy this tropical favorite while staying aware of the carb impact.

Mango Macros: Quick Reference

Here’s the complete mango nutrition breakdown:

Serving	Calories	Protein	Carbs	Fiber	Net Carbs	Sugar
1 cup sliced (165g)	99	1.4g	25g	2.6g	22g	23g
1/2 cup sliced (83g)	50	0.7g	12g	1.3g	11g	11g
1 whole medium (336g)	202	2.8g	50g	5.4g	45g	46g
100g	60	0.8g	15g	1.6g	13g	14g
1 cup frozen chunks (165g)	99	1.4g	25g	2.6g	22g	23g

Key insight: Mango is carb-dense. A whole mango has 50g carbs—equivalent to 3-4 slices of bread. Portion carefully.

Mango vs. Other Tropical Fruits

Fruit (1 cup)	Calories	Net Carbs	Sugar
Mango	99	22g	23g
Pineapple	82	19g	16g
Papaya	55	11g	11g
Kiwi	108	22g	16g
Coconut (fresh)	283	7g	5g

Mango is mid-range for tropical fruits—higher carb than papaya but similar to kiwi.

Understanding Macronutrients

Mango is primarily a carbohydrate source with natural sugars. To understand how carbs fit your nutrition plan, learn about what macronutrients are.

Mango vs. Common Fruits

Fruit	Calories	Net Carbs (per cup)
Mango	99	22g
Apple (1 medium)	95	21g
Banana (1 medium)	105	24g
Strawberries	46	8g
Blueberries	84	17g
Orange (1 medium)	62	12g

Mango has similar carbs to apples and bananas but significantly more than berries.

How Mango Fits Different Diets

Keto and Low-Carb

Mango is challenging for keto:

• 1 cup = 22g net carbs (often exceeds daily limit)
• Even 1/2 cup = 11g net carbs (significant)

Keto alternatives:

• Strawberries (8g net carbs/cup)
• Blueberries (17g but smaller portions)
• A few mango slices for flavor (count them)

Calorie Deficit / Weight Loss

Mango can work for weight loss:

• 99 calories per cup is reasonable
• Very satisfying sweetness
• Challenge: Easy to overeat due to deliciousness

Weight loss strategy: Pre-portion mango into measured amounts. Don’t eat from the whole fruit without tracking.

High-Carb / Athletes

Mango is excellent for athletes:

• Natural sugars for quick energy
• Easy to digest pre-workout
• Great in smoothies for carb loading
• Portable frozen chunks for post-workout

Flexible Dieting

Mango fits flexible dieting—just track it honestly. The carbs are real, but so is the enjoyment.

Meal Ideas with Mango

Tropical Protein Smoothie (320 cal, 28g protein, 42g carbs, 5g fat)

• 1/2 cup mango chunks
• 1 scoop vanilla protein
• 1/2 banana
• 1 cup milk
• Ice

Mango Chicken Salad (380 cal, 35g protein, 30g carbs, 12g fat)

• 4 oz grilled chicken
• 1/2 cup mango cubes
• 2 cups mixed greens
• 1/4 avocado
• Lime vinaigrette

Mango Salsa Topping (60 cal, 1g protein, 14g carbs, 0g fat)

• 1/2 cup diced mango
• 2 tbsp red onion
• Cilantro, lime juice
• Great on fish tacos or shrimp

Healthy Dessert (150 cal, 3g protein, 28g carbs, 3g fat)

• 1/2 cup mango
• 1/4 cup Greek yogurt
• Sprinkle of coconut flakes
• Drizzle of honey

Calculate Your Macros

Use our macro calculator to determine your daily carb targets, then see how mango fits your plan.

Fresh vs. Frozen vs. Dried Mango

Form	Calories (1 cup)	Net Carbs	Best For
Fresh sliced	99	22g	Snacking, salads
Frozen chunks	99	22g	Smoothies
Dried (no sugar)	319	76g	Avoid or limit
Dried (sweetened)	380+	90g+	Avoid

Dried mango warning: Calorie and carb bombs. 1/4 cup dried equals 1 cup fresh in calories.

Tracking Mango Accurately

Measuring Fresh Mango

• 1 cup sliced = ~165g
• “Cheek” of large mango ≈ 1 cup
• Weigh for accuracy—mangoes vary significantly

Whole Mango Math

A medium mango (336g total):

• Edible portion ≈ 200-230g
• ≈ 120-140 calories usable fruit
• The pit and skin are ~30% of weight

Watch for Added Sugar

• Dried mango often has added sugar
• Mango drinks are usually sugar-loaded
• Mango yogurt typically has 20g+ added sugar
• Fresh or plain frozen is always safest

Mango Health Benefits

Beyond macros, mango offers:

Nutrient	Per Cup	% Daily Value
Vitamin C	60mg	67%
Vitamin A	89mcg	10%
Folate	71mcg	18%
Vitamin B6	0.2mg	12%

Plus enzymes (like papain) that aid digestion.

Mango Storage Tips

Unripe Mango

• Store at room temperature to ripen
• Takes 3-5 days depending on starting firmness
• Ready when slightly soft and fragrant

Ripe Mango

• Refrigerate to slow ripening
• Use within 4-5 days
• Cut mango lasts 3-4 days refrigerated

Freezing Mango

1. Cut into chunks
2. Spread on baking sheet, freeze 2 hours
3. Transfer to freezer bag
4. Use within 6 months

How to Cut a Mango

1. Stand mango on end
2. Slice down each side of the flat pit
3. Score flesh in grid pattern (don’t cut skin)
4. Invert and slice off cubes

This gives you clean portions for easy tracking.

Common Mango Questions

Does Mango Spike Blood Sugar?

Yes, more than most fruits. Mango has a glycemic index of 51-56 (medium) and significant sugar. Pair with protein or fat to slow absorption.

Is Mango Fattening?

No food is inherently fattening—calorie surplus causes weight gain. Mango at 99 cal/cup is moderate, but easy to overeat. Portion control matters.

Can I Eat Mango on a Diet?

Absolutely, if you track it. Mango is nutritious and satisfying. Just measure your portions and account for the carbs in your daily budget.

Why Is Mango So Sweet?

Mango is high in natural sugars (23g per cup) and has enzymes that enhance sweetness perception. It’s one of the sweetest fruits without added sugar.

Is Green Mango Lower in Carbs?

Slightly. Unripe green mango has more starch and less sugar, but similar total carbs. Green mango is more sour and commonly used in savory dishes.

Final Thoughts

Mango is a delicious but carb-heavy fruit:

• 99 calories per cup—reasonable portion
• 22g net carbs—significant for low-carb diets
• Very high in vitamin C—67% daily value
• Exceptionally tasty—makes healthy eating enjoyable

For keto and strict low-carb, mango is a challenge—stick to small amounts or choose lower-carb fruits. For everyone else, measured portions of mango add tropical sweetness without derailing your macros.

Enjoy mango mindfully, track your portions, and this tropical favorite can absolutely fit your nutrition plan.