How many calories are in a mango?

A whole medium mango yields roughly 150g of edible flesh, providing approximately 90 kcal. Per 100g, fresh mango contains around 60 kcal. This is moderate for a fruit — slightly higher than most berries but lower than bananas. Dried mango is far more calorie-dense at around 331 kcal per 100g due to water removal.

Is mango high in sugar?

Fresh mango contains about 14g of natural sugars per 100g, which is moderate among fruits — similar to grapes but higher than strawberries (5g). A whole mango serving delivers roughly 20g of sugar. The sugars are naturally occurring fructose and glucose, not added sugar. However, dried mango concentrates this to over 50g per 100g, so portion control matters with dried varieties.

Does mango spike blood sugar?

Mango has a medium glycaemic index of about 51, so it does raise blood sugar moderately. A 150g portion has a glycaemic load of roughly 8, which is still considered low-to-moderate. Eating mango with protein or fat (such as yoghurt or nuts) slows digestion and reduces the spike. Dried mango, with its concentrated sugars, will cause a significantly larger glucose response.

Glucose: MediumNOVA 1

Nutritional Information for Mango

Mango is a naturally sweet tropical fruit delivering around 60 kcal per 100g, with roughly 14g of sugars almost entirely from fructose and glucose. It has a medium glycaemic index of approximately 51, which means it will produce a moderate blood sugar rise — noticeably more than most berries but less than dried tropical fruits. A whole fresh mango is NOVA 1, but dried mango concentrates the sugars dramatically (over 50g per 100g) and some shop-bought versions add extra sugar or sulphites, pushing them to NOVA 3-4.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	60 kcal / 250 kJ	90 kcal
Protein	0.8g	1.2g
Carbohydrates	15g	22.5g
of which sugars	13.7g	—
Fat	0.4g	0.6g
of which saturated	0.1g	—
Fibre	1.6g	—
Salt	0.01g	—

Serving size: 1 medium mango, flesh only (~150g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Medium

Glucose risk

Mango has a medium GI of around 51 and contains approximately 14g of natural sugars per 100g, mostly fructose and glucose. A typical 150g serving delivers about 20g of sugar, which will cause a moderate blood sugar rise. Pairing mango with yoghurt, nuts, or eating it after a protein-rich meal can help blunt the spike. Dried mango is a different story — its concentrated sugars (50g+ per 100g) make it a high glucose-risk snack.

Processing level

NOVA 1 (unprocessed)

A fresh whole mango is a single-ingredient unprocessed fruit. Frozen mango chunks are also NOVA 1, as freezing is a simple preservation method with no additives. Dried mango without added sugar remains NOVA 1, but many dried mango products contain added sugar, sulphur dioxide, or citric acid, which pushes them to NOVA 3 or even NOVA 4. Mango coulis, mousses, and drinks are typically NOVA 3-4 due to added sugars, flavourings, and preservatives.

Mango at Tesco

Source: Tesco product page, October 2025

Tesco Ripe & Ready Mango Twin Pack

£1.75*NOVA 1 (unprocessed)

Tesco Finest Alphonso Mango Each

£2.35*NOVA 1 (unprocessed)

Tesco Frozen Mango Chunks 500G

£3.00*NOVA 1 (unprocessed)

Tesco Dried Mango 100G

£2.55*NOVA 1 (unprocessed)

Tesco Finest Alphonso Mango & Passion Fruit Coulis 275G

1 UPF marker

£3.00*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Fresh whole mango and frozen mango chunks are always NOVA 1 and the best options. Dried mango from Tesco (100G, £2.55) lists just mango and is NOVA 1, but check labels on other brands for added sugar or sulphur dioxide. Mango coulis and desserts (like the Finest Alphonso Mango & Passion Fruit Coulis at 174 kcal/100g and 38g sugars) are heavily processed and sugar-dense. Budget tip: the Ripe & Ready Twin Pack at £1.75 is the best value for fresh mango.

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