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Raw mango (Kachcha aam): Nutrition and who it suits

Raw mango is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 49 kcal, 0.7 g of protein and 3 g of fibre. One serving is one katori (100 g), about 49 kcal.

Close-up of fresh green mangoes

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy49 kcal
Protein0.7 g
Carbohydrate10.6 g
Fibre3 g
Sugars2.4 g
Fat0.1 g
Vitamin C90.2 mg
Folate25.9 µg
Magnesium17.5 mg

Where its calories come from

92%
  • Protein 6%
  • Carbohydrate 92%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of raw mango?

About 49 kcal for one katori (100 g), and about 98 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

139%Vitamin C
90.2 mg
12%Folate
25.9 µg
5%Magnesium
17.5 mg
5%Potassium
147 mg
3%Calcium
27 mg
2%Protein
0.7 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D057. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is raw mango good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 49 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

3 g of fibre for 10.6 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3 g of fibre for 10.6 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 49 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesGood choice3 g of fibre for 10.6 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Keasa aam; Bengali: Aam (kancha); Gujarati: Ambo; Hindi: Katcha Aam; Kannada: Mavinakayi; Kashmiri: Kach Aamb; Malayalam: Manga; Marathi: Amba; Odia: Ambu (kacha); Punjabi: Kaccha aam; Tamil: Mangai; Telugu: Mamidikaya; Urdu: Kaccha aam.

Related

Cluster beans (Gaur-ki-phalli)Banana stemBroad beans (Bakla)Drumstick (Saijan-ki-phalli)Bhindi (okra)Brinjal (baingan)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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