July 6, 2019

Mango Nutrition Facts: Calories, Vitamins & Minerals 2026

By Prashant Powle • 6 minute read

One Alphonso mango gives roughly 60 to 115 kcal of edible pulp, depending on fruit size. Raw mango has about 60 kcal per 100 g in USDA reference data, and a cup of sliced mango gives about 99 kcal, so portion size matters.

This page covers how many calories an Alphonso mango has, how much sugar it carries, and what it adds besides sweetness. This page answers all three using USDA FoodData Central reference values for raw mango, then shows how to scale them to the fruit you actually hold. Treat every figure as a reference point. Fruit size, ripeness and variety all move the numbers.

Alphonso mango calories in short

USDA lists raw mango at about 60 kcal per 100 g of edible flesh. USDA has no separate Alphonso entry, so the raw-mango values are the usual reference. We do not publish a separate Alphonso figure, so this page uses the USDA reference values. What we can say is how to read the reference data for a fruit of your size.

100 g of pulp: about 60 kcal.
One cup of slices (165 g): about 99 kcal.
One Alphonso fruit: roughly 60 to 115 kcal of pulp, because most are smaller than the large mangoes in standard tables.
Fat: very low, under 1 g per cup.

Mango is a moderate-calorie fruit. Most of the energy comes from natural sugar, and the fruit also brings fibre, vitamin C and some folate.

Alphonso mango nutrition facts per 100 g and per cup

The table uses USDA FoodData Central values for raw mango. The cup column is 165 g of sliced flesh. Percent daily values are rounded and based on a 2,000 kcal diet.

Nutrient	Per 100 g	Per cup (165 g)
Energy	60 kcal	99 kcal
Carbohydrate	15 g	25 g
Sugars	13.7 g	22.5 g
Dietary fibre	1.6 g	2.6 g
Protein	0.8 g	1.4 g
Fat	0.4 g	0.6 g
Vitamin C	36 mg	60 mg (about 67% DV)
Folate	43 mcg	71 mcg (about 18% DV)
Vitamin A (RAE)	54 mcg	89 mcg
Potassium	168 mg	277 mg

Protein and fat are small, so mango is not a protein food. Its strengths are vitamin C, folate and fibre for the calories.

Calories in one Alphonso mango, two mangoes and 1 kg

Alphonso fruit vary in size, so the table below uses three example whole-fruit weights (150 g, 200 g and 275 g) to show how calories scale. USDA counts roughly a third of a whole mango as skin and seed, so the pulp you eat is about two thirds of that weight. Multiply by 0.6 kcal per gram and you get this rough guide.

Whole fruit weight	Approx. pulp	Approx. calories
150 g (small)	about 100 g	about 60 kcal
200 g (medium)	about 140 g	about 85 kcal
275 g (large)	about 190 g	about 115 kcal

Two mangoes: roughly 120 to 230 kcal, depending on size.
1 kg of whole fruit: about 650 to 700 g of pulp, so roughly 400 kcal. One kilo of pure pulp is about 600 kcal.
Is a mango 200 calories? The 200 kcal figure comes from USDA's large mango entry of about 336 g of flesh. That is bigger than a typical Alphonso.

Very ripe, very sweet fruit may sit a little above the reference figures, and pulp that has been sweetened or turned into juice or aamras with sugar will carry more calories than fresh fruit.

Alphonso mango sugar content and glycaemic index

The USDA reference mango has about 13.7 g of sugar per 100 g. Alphonso is a sweet variety, and ripe fruit is often reported at roughly 18 to 24 Brix. Brix measures all dissolved solids, mostly sugars, so a ripe Alphonso may carry more sugar than the reference figure.

The glycaemic index of mango is commonly reported at around 51 to 60, which is low to medium. Fibre in whole fruit slows absorption somewhat, which is one reason whole fruit behaves differently from juice. Portion size still matters, because the sugar adds up.

If you have diabetes or you track your blood sugar, ask your doctor or dietitian how much mango suits you. This page is general nutrition information, not advice for a medical condition.

Vitamins and minerals in mango

Vitamin C: a cup supplies a large share of the daily value. Vitamin C is involved in normal collagen formation and immune function.
Folate: a cup gives close to a fifth of the daily value. Folate matters in pregnancy, and anyone pregnant should follow their doctor's diet advice.
Vitamin A and carotenoids: the orange colour of the pulp comes from carotenoids such as beta-carotene.
Potassium and copper: present in useful but modest amounts.
Fibre: about 2.6 g per cup, which is modest. Mango pulp is not a high-fibre food on its own.

Mango also contains plant compounds such as mangiferin and flavonoids. They are being studied, but we make no health claims for them here. Mango is a food, not a treatment.

Eating mango sensibly

Eat the fruit, not just the juice. Whole slices keep the fibre and fill you up more than a glass of juice.
Count it as part of your fruit for the day. A cup of slices (165 g) is the serving used in the table. Portions that suit you depend on your overall diet.
Watch added sugar. Aamras, milkshakes and desserts add calories on top of the fruit.
Ripen it fully. A properly ripe fruit is softer and sweeter and easier to enjoy in a small portion.

We do not use carbide. Our Alphonso mangoes are ripened naturally on hay beds. Ripening method does not change the calorie count, but it is a fair question to put to any seller.

Where to get the fruit

We are AlphonsoMango.in, run by Powle Home Foods in Mumbai. Our fruit comes from 48 villages of the Ratnagiri and Devgad belt on the Konkan coast, and we have served 47,000+ customers, including offline and marketplace sales. Our GI Authorised User certificate is AU/5974/GI/139/260 (GI No. 139), and the details are on our AlphonsoMango.in brand facts.

Fresh Alphonso is harvested about February to June, with the best supply from March to May. The 2027 season opens on 1 February 2027. You can pick Ratnagiri Alphonso dozen boxes or Devgad Hapus by the dozen, or look at the whole mango collection. Outside the season we sell Alphonso mango pulp tins, which are available all year. Check the product page for the current price.