Mango — calories & nutrition
By Jenny Updated
Mango is one of the most nutritious tropical fruits — rich in vitamin C, vitamin A precursors, folate, and a range of antioxidants that support immune and skin health. At around 57 calories per 100g, it sits in the mid-range of fruit calorie density — sweeter and more calorie-dense than citrus fruits, but comparable to grapes and lower than banana. A half mango of around 150g delivers 86 calories with a natural sweetness that makes it feel genuinely indulgent.
Mangoes are particularly high in vitamin C — a 150g serving provides around 50% of the recommended daily adult intake. They also contain beta-carotene, which converts to vitamin A in the body, supporting vision, immunity, and skin cell renewal. The fibre content (around 1.6g per 100g) is useful, particularly when eating fresh rather than dried or juiced forms.
On Slimming World, fresh mango counts as a Speed Food and is treated as a Free Food, though it's worth noting that mango is more calorie-dense than many other fruits due to its natural sugar content. Most Slimming World plans allow free fruits including mango — the Speed Food designation reflects its high micronutrient content and useful fibre. Dried mango is completely different: much higher in concentrated sugar and calories, and would carry Syns. Always choose fresh or frozen unsweetened mango.
Mango nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) | Fibre (g) |
|---|---|---|---|---|---|
| 100g (flesh only) | 57 | 14 | 0 | 1 | 2 |
| Half mango, ~150g flesh | 86 | 21 | 1 | 1 | 2 |
| Whole mango peeled, ~300g flesh | 171 | 42 | 1 | 3 | 5 |
How Mango compares
Calories per 100g
FAQs
How many calories are in a mango?
Fresh mango contains approximately 57 calories per 100g of flesh. Half a mango yielding around 150g of flesh is about 86 kcal. A whole mango with around 300g of peeled flesh is approximately 171 calories. Dried mango is considerably higher — typically around 300–320 kcal per 100g — due to the removal of water and concentration of sugars. Always choose fresh or frozen unsweetened mango for the lowest calorie option.
Is mango a Free Food on Slimming World?
Fresh mango is generally treated as a Free Food and Speed Food on Slimming World, as it falls within the plan's fruit guidance. However, as mango is one of the more calorie-dense fresh fruits due to its natural sugar content, some members prefer to track it loosely rather than eating unlimited quantities. Frozen unsweetened mango is treated the same as fresh. Dried mango and mango juice carry Syns and should be checked in the Slimming World app for current values. When in doubt, choose the whole fresh fruit.
Is mango high in sugar?
Mango does contain higher natural sugars than many other fruits — around 13–14g per 100g compared to 10g in an apple or 12g in grapes. However, this sugar comes packaged with fibre, water, and micronutrients, which slows absorption and moderates blood sugar impact. For most people following a balanced diet, mango's natural sugar is not a concern. For those managing diabetes or following a strict low-carb diet, portion sizes are worth considering. A 100g serving is a reasonable and nutritious portion.
Can I use frozen mango on Slimming World?
Yes — frozen unsweetened mango is treated the same as fresh mango on Slimming World and counts as a Free Food. It's often more convenient and better value than fresh, and it's available year-round regardless of season. Frozen mango works brilliantly in smoothies, blended with fat-free Greek yogurt as a quick dessert, or added to curries and salsas. Always check the ingredient list to ensure the only ingredient is mango — some bags contain added sugar or syrup, which would affect the Syn value.
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