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Mango (Aam): Nutrition and who it suits

Mango is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 59 kcal, 0.4 g of protein and 1.7 g of fibre. One serving is one katori, cut (100 g), about 59 kcal.

A pile of fresh, ripe organic 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
Energy59 kcal
Protein0.4 g
Carbohydrate12.8 g
Fibre1.7 g
Sugars9.2 g
Fat0.5 g
Vitamin C25.3 mg
Folate77.7 µg
Potassium160 mg

Where its calories come from

89%
  • Protein 3%
  • Carbohydrate 89%
  • Fat 8%

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

How many calories in one serving of mango?

About 59 kcal for one katori, cut (100 g), and about 118 kcal if you have two.

One serving, against your day

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

39%Vitamin C
25.3 mg
35%Folate
77.7 µg
5%Potassium
160 mg
3%Magnesium
12.6 mg
1%Calcium
13.3 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E042. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

Only 59 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Eat in moderation

About 12.8 g of carbohydrate in a 100 g serving, 9.2 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 12.8 g of carbohydrate in a 100 g serving, 9.2 g of it sugar, so keep to this portion.

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 59 kcal per 100 g, so you can eat a full portion.
PCOS and diabetesEat in moderationAbout 12.8 g of carbohydrate in a 100 g serving, 9.2 g of it sugar, so keep to this portion.
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.

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Totapari (shown above)5912.81.79.2
Banganapalli428.21.97.8
Gulabkhas5010.31.78.1
Himsagar4591.68.1
Kesar5511.429
Neelam438.21.87.9
Paheri458.728.5

Also called

Assamese: Aam; Bengali: Aam (paka); Gujarati: Totapuri kedi; Hindi: Aam (paka); Kannada: Mvina hannu; Kashmiri: Aamb; Malayalam: Mam pazham; Marathi: Amba (piklela); Odia: Amba (pachila); Punjabi: Aam; Sanskrit: Aamra; Tamil: Mampazham; Telugu: Mamidi pandu; Urdu: Pakka aam.

Related

Red cherries (Gilas)Plum (Alubokhara)Jamun (black plum)Apple (Sev)Pomegranate (Anar)Litchi (Lichi)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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