Mango contains 60 kcal per 100g. Half a medium mango (approximately 150g flesh) contains 90 kcal. Mango is Free Food on Slimming World — no Swips cost at any portion size for fresh or frozen mango.
Mango sits mid-range in the fruit calorie spectrum — higher than strawberries and watermelon but lower than banana. At 60 kcal per 100g, a generous 200g portion contains 120 kcal and delivers 3g fibre and a natural sweetness that satisfies sugar cravings without any Swips.
This guide covers calories for every mango variety and portion size, dried mango, mango juice, mango chutney, and how mango fits into Slimming World in 2026.
A whole medium mango (300g flesh after removing skin and stone) contains 180 kcal. Per 100g of flesh, mango contains 60 kcal. The stone and skin account for approximately 30–40% of the whole fruit's weight.
| Portion | Flesh weight | Calories | SW | WW Points |
|---|---|---|---|---|
| Small mango (whole fruit) | 150g flesh | 90 kcal | Free | 0 |
| Medium mango (whole fruit) | 300g flesh | 180 kcal | Free | 0 |
| Half a mango | 150g flesh | 90 kcal | Free | 0 |
| Quarter mango | 75g flesh | 45 kcal | Free | 0 |
| Supermarket mango chunks (200g bag) | 200g | 120 kcal | Free | 0 |
| Frozen mango chunks (100g) | 100g | 58 kcal | Free | 0 |
Frozen mango chunks (Tesco, Aldi, Lidl) are 58 kcal per 100g — almost identical to fresh. Frozen mango is significantly cheaper and works better for smoothies and cooking than fresh because it is pre-cut and already at peak sweetness when frozen.
Fresh and frozen mango are Free Food on Slimming World — no Swips cost at any portion. Dried mango and mango juice are not Free and carry a Swips cost.
Mango is a standard Free Food rather than a speed food on the Slimming World plan — it is not marked with an S in the app. At 60 kcal per 100g, mango has a slightly higher calorie density than the speed fruits (strawberries, raspberries, blueberries) which typically sit below 60 kcal per 100g.
Dried mango contains approximately 320 kcal per 100g — over five times the calorie density of fresh mango. A standard 30g portion of dried mango contains 96 kcal and costs approximately 5 Swips on Slimming World.
Dried mango sold as a snack (Whitworths, supermarket own-brand bags) is not a low-calorie equivalent of fresh mango. The dehydration removes the water that makes fresh mango filling, concentrating the sugar into a small, easy-to-overeat format. A 30g portion of dried mango is roughly the calorie equivalent of a 160g portion of fresh mango — but far less satisfying.
Mango juice contains approximately 55–65 kcal per 100ml depending on whether it is pure juice or a blend. A 250ml glass contains approximately 140–160 kcal and costs around 7–8 Swips on Slimming World.
Mango juice is not Free on Slimming World regardless of calorie content. The Swips cost reflects the removal of fibre during processing rather than the calorie count. Fresh mango at equivalent calories (120g, 72 kcal) costs 0 Swips and provides more satiety than a glass of juice.
Standard mango chutney contains approximately 220–250 kcal per 100g due to the added sugar in the recipe. A tablespoon (30g) of mango chutney contains approximately 65–75 kcal and costs around 3.5–4 Swips. Reduced-sugar mango chutney (Sharwood's Lighter) contains approximately 120 kcal per 100g — around 2 Swips per tablespoon.
Mango chutney is a common accompaniment to curries on Slimming World. A tablespoon at 3.5–4 Swips is manageable within a 15-Swip daily allowance but worth counting — it adds up if you use it generously.
Mango supports weight loss as a satisfying sweet snack that replaces higher-calorie alternatives. A 200g bowl of mango chunks contains 120 kcal with 3g fibre — comparable in calories to a standard biscuit but with significantly more volume, water content, and sustained energy.
Mango contains 36mg vitamin C per 100g, 1g fibre per 100g, and is one of the more nutrient-dense tropical fruits available in UK supermarkets year-round in frozen form. Members who use mango as a pudding replacement — mango chunks with fat-free Greek yoghurt — typically save 150–300 kcal compared to standard desserts at 0 Swips.
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