Mango Nutrition Facts
Complete mango nutrition breakdown with 60 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamLast updated Jul 14, 2026
60
Calories
0.8g
Protein
15.0g
Carbs
Use caution
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A 100g serving of mango provides about 60 kcal. Per 100g you get about 14.98g carbs and 0.82g protein. Glycemic index is around 51.
Mango is a whole food with approximately 60 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (100g serving)
- 60 kcal
- Carbs (100g)
- 14.98g
- Protein (100g)
- 0.82g
- Serving reference
- 100g · 100g serving
- Glycemic index
- 51
Serving calculator
How much did you eat or drink — Mango?
60
Calories
0.8g
Protein
15.0g
Carbs
0.4g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
60 kcal
Calories
Vitamins
- Vitamin C: 36.4mg
- Vitamin A: 54mcg RAE
Minerals
- Potassium: 168mg
Scientific explanation
Research-backedMango provides approximately 60 kcal per 100g with 0.8g protein, 15.0g carbohydrates, and 0.4g fat. Dietary fiber is 1.6g per 100g. The glycemic index is estimated at 51 (medium), meaning glucose rises at a moderate rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, mango appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- High vitamin C and beta-carotene
- Tropical flavor for smoothies
- Fiber when eaten whole
Cons
- Higher sugar than apples or berries
- GI similar to banana when very ripe
Best time to eat
Enjoy earlier in the day or post-workout.
Good windows
- Breakfast smoothies
- Post-workout with protein
Consider avoiding
- Large evening portions if glucose-sensitive
Diet compatibility
Weight loss
Use caution
At 60 kcal and 1.6g fiber per 100g, this food is energy-dense - watch portions.
Keto
Use caution
Net carbs ~13.4g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 51 with 13.7g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is a mango healthy?
Yes — a mango is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 51.
Can I eat a mango every day?
Most people can include a mango daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Mangos good for weight loss?
At 60 kcal and 1.6g fiber per 100g, this food is energy-dense - watch portions.
How many calories are in a mango?
A typical medium serving of mango has about 60 calories, while 100g contains about 60 calories (USDA reference).
Are Mangos good before a workout?
Mangos can work before activity when you want easy carbs; pair a mango with protein if your session is long.
Are Mangos high in sugar?
Mangos contain about 13.7g sugar per 100g — mostly natural sugars when whole.
Is mango good for weight loss?
At 60 kcal and 1.6g fiber per 100g, this food is energy-dense - watch portions.
Is mango keto-friendly?
Net carbs ~13.4g per 100g - too high-carb for standard keto.
What is the glycemic index of mango?
Estimated GI is 51. Pair with protein or fat to blunt glucose response.
Is mango safe for people with diabetes?
GI 51 with 13.7g sugar - generally blood-sugar friendly in moderation.
How we review this guide
- Written by
- Victura Nutrition Team
- Reference sources
- 0
- Last updated
- Jul 14, 2026
References
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