Mango Nutrition Facts: Calories, Sugar, and Vitamins by Variety
A ripe mango has about 60 calories per 100 grams, but sugar content and sweetness vary a lot by variety. Here's the breakdown.
Mango has a reputation as an indulgent fruit, mostly because it tastes so much sweeter than an apple or a bowl of berries. The actual nutrition numbers are more modest than that reputation suggests, and they shift meaningfully depending on which variety you're eating.
The baseline numbers for a typical mango
A standard 100-gram serving of ripe mango, roughly two-thirds of a cup of sliced fruit, contains about 60 calories, 15 grams of natural sugar, and just under 1 gram of protein. That's comparable to a serving of grapes and noticeably lighter than people often assume for a fruit this sweet.
Mango is also a strong source of vitamin C, providing close to 40 percent of the recommended daily intake in a single 100-gram serving, along with a meaningful amount of vitamin A from beta-carotene, the compound responsible for the deep orange color in varieties like Alphonso and Kesar. Fiber content sits around 1.6 grams per 100 grams, and potassium comes in at roughly 168 milligrams, supporting the fruit's reputation as reasonably heart-healthy in moderate portions.
Why sweetness varies so much by variety
Sugar content in fruit is typically measured in Brix, a scale that reflects the percentage of dissolved sugar in the juice. Indian mango varieties span a wide Brix range, and that range explains a lot of the taste and texture differences buyers notice between varieties.
Alphonso and Dasheri sit in a moderate range, roughly 12 to 14 Brix, prized more for aroma and texture than raw sweetness. Kesar runs slightly higher, around 13 to 15 Brix, contributing to its reputation as a fragrant, notably sweet variety. Kalapadi tests higher still, in the 19 to 22 Brix range, among the sweetest commonly available Indian varieties despite its small size and unassuming green skin. Chaunsa and Pakistani varieties like Sindhri often run even higher, into the low twenties, among the sweetest mangoes grown anywhere in South Asia.
Miyazaki, despite its extreme price and reputation, actually tests lower on sweetness than several Indian varieties, typically 15 to 18 Brix, which means its high cost reflects rarity and cultivation method far more than sugar content.
Fiber content changes texture, not just digestion
Fiber in mango isn't just a digestive health number. It directly shapes texture. Low-fiber varieties like Alphonso, Dasheri, and Mankurad have that smooth, almost custard-like consistency people associate with premium mango. Higher-fiber varieties like Totapuri have a firmer, slightly stringy bite, which is part of why Totapuri gets used more for pulp and juice production than fresh eating, since processing breaks down the fiber that would otherwise be noticeable when eaten by hand.
What this means for portion planning
Because sugar content varies by roughly 10 Brix points across common varieties, a serving of Kalapadi delivers noticeably more sugar than the same weight of Alphonso or Dasheri. This matters more for anyone tracking carbohydrate intake closely than for casual eating, but it's worth knowing if you're comparing varieties for a specific dietary goal rather than choosing based on taste alone.
Nutrition beyond sugar and calories
Mango's vitamin A content supports eye health and immune function, and its vitamin C content, unusually high for a fruit this sweet, supports collagen production and iron absorption. The potassium content contributes to healthy blood pressure regulation as part of an overall balanced diet. None of these benefits require a large serving. A modest 100 to 150 gram portion delivers most of the nutritional upside without excessive calorie or sugar intake.
Compare sweetness, texture, and nutrition notes across all 23 varieties on the mango varieties guide, including detailed pages for Alphonso, Kesar, and Kalapadi.
How many calories are in a whole mango?
A medium mango weighs roughly 200 to 300 grams, putting a whole fruit at approximately 120 to 180 calories depending on size and variety.
Which Indian mango variety has the lowest sugar content?
Alphonso and Dasheri sit toward the lower end of common Indian varieties, at roughly 12 to 14 Brix, though all ripe mango still contains meaningful natural sugar.
Is Miyazaki mango sweeter than Indian varieties?
Not necessarily. Miyazaki typically tests at 15 to 18 Brix, which several Indian varieties, including Kalapadi, actually exceed. Its price reflects rarity and cultivation method rather than superior sweetness.
Does mango have more sugar than other common fruits?
Mango's sugar content is broadly comparable to grapes and somewhat higher than fruits like berries or apples, though still moderate compared to dried fruit or fruit juice, which concentrate sugar significantly.
