Across India · Snack
Mango
Also called aam, maambazham, mamidi pandu
Ripe mango pieces. It is sweeter and richer in energy than most fruits, so the portion matters.
The short answer
Mango has about 83 kcal in a regular serving (1 bowl cut mango, about 150 g), with 0.8 g of protein and 3 g of fibre. It rates 4.0/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 83 kcal
- 1 bowl cut mango (about 150 g)
- For weight management
- 4.0 / 5Rated 4 out of 5. Good fit for weight management
- Protein and fibre
- 0.8 g · 3 g
- per serving
- Brisk walking
- About 15 min
- uses similar energy (70 kg adult)
Mango nutrition
| Nutrient | Per serving (1 bowl cut mango, about 150 g) | Per 100 g |
|---|---|---|
| Energy | 83 kcal | 55 kcal |
| Protein | 0.8 g | 0.54 g |
| Carbohydrate | 17 g | 11.36 g |
| Fat | 0.9 g | 0.57 g |
| Fibre | 3 g | 2.02 g |
IFCT 2017 (ICMR-NIN), E039 Mango, ripe, kesar (Mangifera indica). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is mango good for weight management?
It rates 4.0/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)0.55 kcal · 100/100
- Protein per 100 kcal (25% of the rating)1.0 g · 10/100
- Fibre per 100 kcal (20% of the rating)3.7 g · 100/100
- Portion (20% of the rating)83 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have mango
- Keep to one small bowl of cut mango
- Have it after a meal rather than on top of one
- Eat the fruit, not mango juice, shakes or aamras with sugar
- Pair it with a handful of nuts or curd
Common questions about mango
How many calories are in mango?
About 83 kcal in 1 bowl cut mango, about 150 g, or 55 kcal per 100 g.
Is mango good for weight management?
It rates 4.0/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in mango?
About 0.8 g in 1 bowl cut mango, about 150 g, which is 1.0 g for every 100 kcal.
How much walking uses the energy in mango?
About 15 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Can I eat mango while managing my weight?
Yes, in a measured portion. A bowl of cut mango is about 80 kcal, but sweetened mango drinks and desserts add much more.
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Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.