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Raw mango has about 60 kcal, 15 g of carbohydrate, 13.7 g of sugars and 36 mg of vitamin C per 100 g. So 150 g of Alphonso flesh gives about 90 kcal. These are general mango values, and a real fruit varies.
Alphonso mango calories
No lab at AlphonsoMango.in has tested our fruit for calories, and we do not claim a figure specific to our Alphonso. What we can do is give you the standard values for raw mango, as printed on Wikipedia from USDA data, and show how to scale them. Raw mango has about 60 kcal per 100 g of edible flesh.
An Alphonso fruit generally weighs 150 to 300 g, but the skin and stone are not eaten, so the flesh is less than the weight on the scale. The table turns the 60 kcal figure into portions you can picture. All values are arithmetic on published numbers and are rounded.
| Portion of edible flesh | Energy (kcal) |
|---|---|
| 100 g | About 60 |
| 150 g | About 90 |
| 165 g (about one cup of pieces) | About 99 |
| 300 g | About 180 |
So when you see "99 calories in one mango", that is roughly a cup of pieces, not necessarily a whole fruit. Work out how much flesh you actually eat and scale from the 100 g figure. A kitchen scale makes this easy, and a rough guess is fine for everyday eating. The aim is a sense of scale, not a precise count for every mango.
Carbohydrates, sugar, fibre, protein and fat
| Nutrient | Per 100 g | Per 150 g (calculated) |
|---|---|---|
| Energy | 60 kcal | 90 kcal |
| Carbohydrates | 15 g | 22.5 g |
| Sugars | 13.7 g | 20.6 g |
| Dietary fibre | 1.6 g | 2.4 g |
| Protein | 0.82 g | 1.2 g |
| Fat | 0.38 g | 0.6 g |
| Water | 83.5 g | 125 g |
Mango is mostly water and natural sugar. Almost all of the energy comes from carbohydrate, and the fat and protein are low. The sugars are the fruit's own, which is different from added sugar in a drink, though the body still has to deal with them. If you manage diabetes, ask your doctor or dietitian about portion size. Our page on mango and diabetes goes through the questions to bring.
Vitamins and minerals
| Nutrient | Amount | Share of Daily Value |
|---|---|---|
| Vitamin C | 36.4 mg | 40% |
| Vitamin A (equivalent) | 54 µg | 6% |
| Folate (B9) | 43 µg | 11% |
| Vitamin B6 | 0.119 mg | 7% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 4.2 µg | 4% |
| Potassium | 168 mg | 6% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 14 mg | 1% |
| Calcium | 11 mg | 1% |
| Iron | 0.16 mg | 1% |
Vitamin C stands out: 100 g gives roughly 40% of the Daily Value. For adults the NIH lists a daily requirement of 90 mg for men and 75 mg for women. Folate and potassium are the next most useful numbers. Calcium is very small, which we explain in our pages on calcium in mango and mango and bones.
What these nutrients do
We keep this section plain and cautious. A fruit is a food, not a treatment, and nothing here is medical advice.
- Vitamin C is required for the body to make collagen, according to the NIH fact sheet.
- Fibre adds bulk to a meal. Mango has 1.6 g per 100 g, a modest amount.
- Potassium is a mineral the body needs. At 6% of the Daily Value per 100 g, mango is a small contributor. People on a potassium-restricted diet should ask their doctor.
- Vitamin A and folate are present in useful amounts for a fruit.
For a longer look at how the fruit fits into everyday eating, see our guide to mango nutrition facts and the page on nutrition facts about mangoes.
How mango compares with other fruits
It helps to see mango next to fruits you already know. The values below are per 100 g of raw edible fruit, from the same kind of published tables, rounded.
| Fruit | Energy (kcal) | Vitamin C (mg) |
|---|---|---|
| Mango | 60 | 36 |
| Banana | 89 | 9 |
| Orange | 47 | 53 |
| Strawberry | 33 | 59 |
| Papaya | 43 | 62 |
Mango sits in the middle on energy and below the citrus and strawberry on vitamin C. That is no reason to avoid it. It simply shows that fruit differs, and a mixed plate covers more ground. Our guide to the 10 most delicious fruits compares ten of them.
Eating it ripe
Ripe mango is the form these figures describe. We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds. Carbide ripening is prohibited in India under Regulation 2.3.5 of the Food Safety and Standards (Prohibition and Restrictions on Sales) Regulations, 2011.
Eat the fruit whole or sliced rather than as juice, which removes the fibre and makes it easy to take in a lot of sugar fast. Alphonso mango pairs well with a handful of nuts, and we sell W180 cashew nuts and masala cashew nuts if you want one. We make no nutrition claim for them in this article.
Where to get it
Fresh Alphonso is harvested from about February to June, with the best supply from March to May. The 2027 season opens on 1 February 2027. You can order from the Ratnagiri Alphonso and Devgad Alphonso pages, from Rs 1,849 per dozen. A dozen weighs roughly 1.8 to 3.3 kg depending on the grade. We dispatch by Blue Dart, and about 65% of Indian PIN codes get next-day delivery.
Outside the season we do not sell fresh Alphonso. The Alphonso Mango Pulp Tin is available all year, and it makes it simple to measure a portion by weight. We hold GI Authorised User certificate AU/5974/GI/139/260 (GI No. 139); the details are on our Brand Facts page.
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People also ask
How many calories are in one Alphonso mango?
It depends on how much flesh you eat. Raw mango has about 60 kcal per 100 g, so 150 g of flesh is about 90 kcal, and a cup of pieces at 165 g is about 99 kcal. A whole Alphonso weighs 150 to 300 g, but the skin and stone are not eaten.
How many calories are in 100 g of Alphonso mango?
Raw mango has about 60 kcal per 100 g, with 15 g of carbohydrate, 13.7 g of sugars, 1.6 g of fibre, 0.82 g of protein and 0.38 g of fat. These are general values for raw mango from USDA data, not a lab result for our Alphonso.
Is Alphonso mango high in sugar?
Mango contains natural sugar, about 13.7 g per 100 g of raw fruit, along with 1.6 g of fibre and a lot of water. It is a sweet fruit, so portion size matters. If you have diabetes or manage blood sugar, ask your doctor or dietitian how much suits you.
How much vitamin C is in a mango?
Raw mango has about 36 mg of vitamin C per 100 g, roughly 40% of the Daily Value. The NIH lists the adult daily requirement as 90 mg for men and 75 mg for women. A 150 g portion of flesh gives about 55 mg. Figures vary with variety and ripeness.
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Sources and further reading
- Wikipedia, Mango (nutrition table per 100 g raw mango), accessed October 2026.
- NIH Office of Dietary Supplements, Vitamin C: fact sheet for health professionals, accessed October 2026.
- Wikipedia, Alphonso mango, accessed October 2026.
- Food Safety and Standards Authority of India, Food Safety and Standards (Prohibition and Restrictions on Sales) Regulations, 2011, Regulation 2.3.5 (compendium version of 2 April 2025), accessed October 2026.
Written by Prashant Powle, founder of AlphonsoMango.in. Last reviewed October 2026.