At a glance
- 1 g protein and 102 calories per 1 cup sliced (165 g).
- 1 g protein per 100 calories: #495 of 536 foods in our USDA list, #30 of 47 in fruit.
- 3 g fiber and 0 mg sodium per serving.
What is mango like to eat?
Mangoes are sweet, juicy tropical fruit with soft, golden flesh. They are eaten fresh, frozen or blended, and they go into smoothies, salsas and yogurt bowls.
How can you eat more mango?
Try this
Blend into a smoothie with yogurtMake mango salsa for fish tacosCube over cottage cheeseAdd to a grain bowl with chickenIs mango good on a GLP-1?
Ripe mango is soft and sweet, and a few cold cubes with yogurt can be easy on a small appetite. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does mango compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Mango | 1 cup sliced | 1 g | 102 | 1 g |
| Watermelon | 1 cup diced | 0.9 g | 46 | 2 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
| Mahi mahi | 3 oz | 20.1 g | 93 | 21.7 g |
Close to mango per calorie: pecans (1.4 g), blueberries (1.2 g), avocado (0.9 g), banana (0.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Frozen mango chunks are convenient for smoothies; ripe fresh mangoes give slightly when pressed.
What's the full nutrition for mango?
| Nutrient | Per 1 cup sliced (165 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 102 | 62 | |
| Protein | 1 g | 0.6 g | 2% |
| Fat | 1 g | 0.6 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 25.2 g | 15.3 g | |
| Fiber | 3 g | 1.8 g | 11% |
| Sugar | 17.7 g | 10.7 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 20 mg | 12 mg | 2% |
| Iron | 0 mg | 0 mg | 0% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Mango, Tommy Atkins, peeled, raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
