How Many Calories in a Mangoes? 

Almost everyone loves mangoes, and it has been noted that it is one of the most popular fruits in the world by Iowa State University Studies Extension. The fiber content of a mango is very high, making it an excellent food for heart health. They are also known to help in digestive regularity, and can help if you are suffering from constipation.

Mangoes are rich in vitamin C, as well as pectin, which can boost your immune system to prevent illness, and lower your overall blood cholesterol. The enzymes in mangoes also can ease digestion, and replenish your digestive protein levels, as well as soothe an upset stomach. It is also full of antioxidant properties, core minerals, and rich in vitamins.

Calories and Nutritional Facts of Mangoes

You may want to know the calories in a mango, and the chart below gives you thorough information of nutrition in a mango.


56 grams

 Saturated fat

137 grams

 Polyunsaturated fat

106 grams

 Monounsaturated fat

209 grams


4 milligrams


323 milligrams


35.19 grams

Dietary fiber

3.7 grams

Natural sugar

30.64 grams


1.06 grams

The mango has some of the lowest amount of natural fats of any fruit including its saturated fat, the complex polyunsaturated fat, and the simpler monounsaturated fat. There is no cholesterol in a mango, which is stunning for a fruit that is as rich and succulent as it is. It has nearly the same amount of potassium as the often applauded banana.

The nutritional components of the mango make it enough to give you a needed energy boost, but not too much so as to clog your system, and the carbs in it account for 13% of your daily value. It has 15% of your daily value of fiber needed, making it a healthy heart fruit. 1.06 grams of protein also add to the overall health benefits. It has 32% of your daily nutritional value of vitamin A, 2% of both calcium and Iron, and 96% of vitamin C. These vitamin contents make it one of the healthiest fruits you can consume and do so regularly.

There are a few different ways the mango is commonly delineated into servings:

  • 1 ounce of mango is about 18 calories.
  • 100 grams include 65 calories.
  • A cup of sliced mango contains about 107 calories.
  • A whole fruit without refuse comes to about 135 calories.

Health Benefits of Mangoes

Now that you know the calories in a mango and other nurtritions information, what are health benefits of managoes?

  1. High Iron Content. Mangos are also rich in iron, which can fight against, and even reverse the processes of anemia. It can be very beneficial to women who are pregnant and have an existing or developing iron deficiency.
  2. High Vitamin Content. Mangoes are chock full of important vitamins that you may not be getting other places in your diet. They are rich in vitamins A, E, and, C, as well as selenium and antioxidants. All of these things can contribute to better heart health.
  3. Reduce Cancer Risks. Mangoes are thought to fight many forms of cancer, primarily with an ingredient known as pectin, a natural and soluble dietary fiber. It has been suggested the pectin can offset the body's reaction to a protein known as galectin 9, which activates cancerous cell growth, and is an important factor in its spreading. The fiber in a mango also helps combat digestive cancers. Lupeol, a compound found in the mango, is also known to help prevent the development of prostate cancer.
  4. Lose Weight. Because they are rich in calories and starch, mangoes can be a healthy way to gain needed weight. The starches break down into simple sugars in the body, which helps you add just a few pounds when you need it.
  5. Improve Digestion. The mango is also an excellent way to promote healthy digestion and regularity in elimination. Some of the active ingredients that contribute to healthy digestion are aldehydes, esters, and terpenes, which are bio-actives found in the mango.
  6. Remove Acne. Mangoes also can be beneficial in treating oil buildups in the skin, which can lead to acne. Eating it can clear up present acne issues, as well as prevent acne breakouts in the future. You do not even need to eat a mango to receive this benefit, simply apply some mango pulp to the affected area.
  7. Low Cholesterol. Including this fruit in your diet can also help to lower your bad cholesterol levels. Vitamin C, pectin, and the large amount of fiber all contribute to the mangoes heart healthy attributes.
  8. Clear the Skin. The mango can be used on your skin or eaten to help improve complexion. They are good for clearing pores that are clogged as well as reduction of acne.
  9. Keep Eye Health. The vitamin A content of the mango can be a major contribution to eye health, preventing dryness, blindness, and promoting good vision for the rest of your life. You can get 25 percent of your daily needed amount of vitamin A from just one cup of the fruit cut up.
  10. Alkalize the Whole Body. Mangoes are a great way to keep your body's alkali levels within healthy bounds. Small amounts of citric acid, tartaric acid, and malic acid all aid in this function and are all found in the fruit.
  11. Help with Diabetics. Because it is actually fairly low on the glycemic index, the mango is a fantastic fruit for those suffering from diabetes. Mango leaves are also known to help regulate insulin levels in the blood. They are generally used to make a tea by steeping in boiling water and then letting set over night. It is then filtered and drunk.
  12. Improve Sex. The rich quantities of vitamin E in the mango can help boost your sex drive, and help you enjoy sex more. Initially studies on rats associating vitamin E with sex drive have been mistaken; however there is a strong association of the vitamin along with whole foods for improved sexual health.
  13. Relieve Heat Stroke. The fruit is also a great remedy for heat stroke; lower the muscular stress of the body, and cooling it down overall. A green mango juiced, added to water and sweetened will aid in the body getting cool as well as helping it to stay conditioned. It also aids with preventing further sun and heat damage to the body as well as aids in the removal of toxins from the kidneys.
  14. Boost Immune System. Twenty-five different types of carotenoids, plus the rich vitamin content of the mango, all contribute to keeping your immune system strong, and ready to fight off disease and infections.

Cautions of Eating Mangoes

In some cases, people with latex allergies have experienced reactions, due to the concentration of anacardic acid. This is more common when dealing with green mangoes.

Some people may also experience a negative reaction to the mango peel and sap. These contain some of the same harmful chemicals found in both poison sumac and poison ivy.

Non-organic mangoes are also sometimes ripened with calcium carbide. This can lead to severe health issues, so if you buy non-organic, wash them thoroughly or soak them through the night. Mangos are one fruit that it pays off to buy it organically.