Calories in Mango: Nutritional facts (Carbs, Fiber, Protein, Fat) for Mango Types

According to the USDA, a 100g serving of Tommy Atkins mango contains 60 calories, and a 100g serving of Ataulfo mango contains 65 calories.

A 1-kilogram serving of Tommy Atkins mango contains approximately 600 calories, while 1 kilogram of Ataulfo mango contains around 650 calories.

The average mango size is 250 grams, which contains approximately 150 calories. The calorie content of 1 mango can vary slightly depending on the size and variety.

The mango health benefits are listed below:

• Helps with weight loss: The benefits of mango are cited in a study referenced in a journal by Michael Greger, published in the National Library of Medicine which suggests that eating fresh fruits like mango at the beginning of a meal may help reduce overeating during the meal.
• Aids in diabetes prevention: Mango improves gut microbiota and related metabolites, reducing type 2 diabetes risk. A study found that fruit-associated gut changes and specific metabolites, like sebacic acid, lower diabetes risk, supporting mango as a beneficial dietary choice. 
• Reduces Cancer Risk: Mangoes are high in beta-carotene, the antioxidant that gives mangoes the yellow-orange color, helps fight free radicals, which can harm cells and potentially lead to cancer. Mangoes also contain other antioxidants that work together to protect the body from this damage. 
• Promotes heart health: A 2016 animal study found that mangiferin may support heart health by reducing inflammation. Additional animal research suggests this plant compound may also help improve cholesterol levels. Mangoes are also helpful for supporting your cardiovascular system. They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangoes are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart.
• Supports Digestion: A 2018 pilot study showed that consuming mango for four weeks significantly improved symptoms of chronic constipation, likely due to the fiber content and possibly other beneficial compounds. Mango tree leaves may have antidiarrheal properties due to plant chemicals. An animal study also found that eating mango helped obese mice on a high-fat diet experience improved gut microflora after eating mango, potentially due to polyphenols like gallo-tannins. Mango’s phytochemicals are known for their anti-inflammatory and antioxidant effects, which may help protect the digestive system and reduce inflammation in conditions like ulcerative colitis.
• Improves Sexual Health: Mango, often referred to as the "love fruit," can enhance sexual health and vitality in males. It contains magnesium, Vitamin E, and potassium, which help regulate sex hormones, improve blood flow and circulation, increase stamina, and boost sexual desire. Mango benefits for men include supporting reproductive health and enhancing overall vitality due to these essential nutrients. 

Overall, mango is a healthy fruit but it does have some drawbacks, as listed below:

• Increase Blood Sugar: Consuming mangoes can increase glucose and insulin levels, though not as significantly as low-fat cookies. One mango has around 150 calories, and consuming multiple mangoes daily can lead to higher glucose levels, which may be a concern for those managing blood sugar. 
• Trigger Hypersensitivity Reactions: Mango consumption can trigger hypersensitivity reactions, with the most common being contact dermatitis, typically presenting as itchy rashes on the face and hands. This reaction is often linked to previous sensitization to urushiol-containing plants, such as poison ivy or poison oak. Patch testing is used to confirm the diagnosis in some cases, although there is variation in the reagents used for testing. While mango-induced contact dermatitis is rare, it has been observed in countries with and without mango cultivation. 
• Digestive Issues: Overeating mangoes can lead to digestive issues due to their high fiber content. Excessive fiber may cause bloating, gas, abdominal cramps, and diarrhea. It's important to consume mangoes in moderation, particularly for individuals with a history of digestive problems. According to a study published in National Library of Medicine, while there was a slight increase in bowel movement frequency with mango consumption, no significant differences in consistency, strain, pain, or constipation were observed between trials.

Yes, mangoes are good for you because they provide important nutrients, improve diet quality, and support better health. Mangoes are packed with vitamins and minerals but are not widely eaten in the U.S. A study using data from 2001–2018 compared people who eat mangoes with those who do not. The study found that mango consumers, both children and adults, had better nutrient intake without consuming more daily calories. Children who ate mangoes consumed less added sugar, sodium, and fat while getting more fiber, magnesium, potassium, vitamin C, and vitamin D. Adults who ate mangoes had higher amounts of fiber, magnesium, potassium, folate, and vitamins A, C, and E, while consuming less added sugar and cholesterol. Mango eaters also had a better overall diet. For weight and body measurements, children who ate mangoes had lower BMI scores. Among adults, men who ate mangoes had lower body weight, BMI, and waist size compared to non-consumers. 

Federal dietary guidelines recommend consuming one to two servings of mango daily. One serving of mango equates to 1 cup. Mango Macros show that while mangoes provide essential vitamins and minerals, balancing them with higher fiber, lower sugar fruits like citrus, apples, or berries helps meet nutritional needs while moderating sugar intake.

Consuming no more than two servings of mango daily is advisable. This equals about 2 cups of fresh mango or 1 cup of dried mango. Exceeding this amount may lead to excessive sugar intake due to mango's natural sweetness. Balancing mango consumption with other fruits rich in fiber and lower in sugar is recommended.

The calorie count for mangoes largely depends on the variety and natural sugar content. Based on the data obtained from Nutritionix, Francis mangoes contain the highest calories, with one cup containing around 110 calories. Keitt mangoes have the lowest, with one cup containing approximately 95 calories. The reason Francis mangoes tend to have the highest calories is due to their rich sweetness and higher natural sugar content. Francis mangoes are also juicier and have a denser flesh. Keitt mangoes have a lower calorie count as they are larger in size but contain less sugar, providing a lighter flavor. 

The macronutrient content in mangoes varies slightly by type due to differences in sugar and fiber levels. Honey (Ataulfo) and Francis mangoes tend to have higher carbohydrates, around 28-29 g per cup, due to their sweeter taste, while Keitt mangoes have the lowest, with about 23g of carbohydrates, as they are less sugary. Kent and Tommy Atkins mangoes fall in the middle, with 25-27g of carbohydrates per cup, offering a balance of sweetness and fiber. Protein remains consistent across varieties at about 1g per cup, and fat is minimal, ranging from 0.2-0.3g. The natural sugar concentration in sweeter varieties drives carbohydrate differences, while protein and fat content stay low regardless of the mango type.

Mangos originated over 5,000 years ago in the Hindo-Burma region, which spans eastern India, southern China, and Southeast Asia. Around 300 A.D., mango seeds spread to the Middle East, East Africa, and South America. The cultivation of mangoes advanced westward with the spice trade and in 1498, Portuguese explorers who landed in Calcutta became the first to establish a mango trade. By the 1600s, Spanish explorers introduced mangos to South America and Mexico.