Mango is a high-satisfaction fruit. It tastes like dessert, so portions matter.
Most mango varieties have similar nutrition per 100g, but sweetness and eating style change how fast you overeat.
The values provided are approximate can vary depending on the variety and ripeness.
1) Alphonso Mango (Ripe)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
60 kcal
3%
Carbohydrates
15.0 g
5%
Fiber
1.6 g
6%
Sugars
13.7 g
–
Protein
0.8 g
2%
Fat
0.4 g
1%
Vitamin A
1080 IU
22%
Vitamin C
36.4 mg
61%
Potassium
168 mg
4%
Calcium
11 mg
1%
Pros
Very satisfying dessert-style fruit
Good vitamin A and vitamin C support
Cons
Easy to overeat because it’s very sweet
Right time to eat
Midday or afternoon
After meals as a small portion
Health benefits
Supports daily vitamin intake consistency
Best way to eat
Eat sliced in a bowl
Avoid milkshakes daily
2) Kesar Mango (Ripe)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
60 kcal
3%
Carbohydrates
15.0 g
5%
Fiber
1.6 g
6%
Sugars
13.7 g
–
Protein
0.8 g
2%
Fat
0.4 g
1%
Vitamin A
1080 IU
22%
Vitamin C
36.4 mg
61%
Potassium
168 mg
4%
Calcium
11 mg
1%
Pros
Strong taste satisfaction, good for cravings
Cons
Portion creep happens easily
Right time to eat
Afternoon snack or after meals
Health benefits
Supports cleaner dessert replacement
Best way to eat
Eat plain, not mixed with added sugar
3) Dasheri Mango (Ripe)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
60 kcal
3%
Carbohydrates
15.0 g
5%
Fiber
1.6 g
6%
Sugars
13.7 g
–
Protein
0.8 g
2%
Fat
0.4 g
1%
Vitamin A
1080 IU
22%
Vitamin C
36.4 mg
61%
Potassium
168 mg
4%
Calcium
11 mg
1%
Pros
Good sweet fruit option in controlled bowl
Cons
Easy to eat too much if you “drink” it as juice
Right time to eat
Midday or afternoon
Health benefits
Supports vitamin intake consistency
Best way to eat
Eat sliced, avoid mango shake habit
4) Langra Mango (Ripe)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
60 kcal
3%
Carbohydrates
15.0 g
5%
Fiber
1.6 g
6%
Sugars
13.7 g
–
Protein
0.8 g
2%
Fat
0.4 g
1%
Vitamin A
1080 IU
22%
Vitamin C
36.4 mg
61%
Potassium
168 mg
4%
Calcium
11 mg
1%
Pros
Great satisfaction in small portion
Cons
Overeating adds sugar load quickly
Right time to eat
Afternoon, not late night heavy portion
Health benefits
Supports clean dessert replacement
Best way to eat
Eat in a bowl, not straight from the fruit repeatedly
5) Totapuri Mango (Ripe)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
60 kcal
3%
Carbohydrates
15.0 g
5%
Fiber
1.6 g
6%
Sugars
13.7 g
–
Protein
0.8 g
2%
Fat
0.4 g
1%
Vitamin A
1080 IU
22%
Vitamin C
36.4 mg
61%
Potassium
168 mg
4%
Calcium
11 mg
1%
Pros
Great mango taste, often used in pulp
Cons
Pulp-based desserts make overeating easy
Right time to eat
After meals as small portion
Health benefits
Supports vitamin intake consistency
Best way to eat
Prefer fresh slices over sweetened pulp
6) Banganapalli (Benishan) Mango (Ripe)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
60 kcal
3%
Carbohydrates
15.0 g
5%
Fiber
1.6 g
6%
Sugars
13.7 g
–
Protein
0.8 g
2%
Fat
0.4 g
1%
Vitamin A
1080 IU
22%
Vitamin C
36.4 mg
61%
Potassium
168 mg
4%
Calcium
11 mg
1%
Pros
Very satisfying, works as a dessert replacement
Cons
Portion needs control
Right time to eat
Afternoon or after meals
Health benefits
Supports cleaner sweet routine when controlled
Best way to eat
Eat plain, avoid mixing with sugar
7) Raw Mango (Green)
Nutritional facts per 100g
Nutrient
Amount Per 100g
% Daily Value*
Calories
42 kcal
2%
Carbohydrates
11.0 g
4%
Fiber
1.7 g
6%
Sugars
6.5 g
–
Protein
0.8 g
2%
Fat
0.3 g
0%
Vitamin A
540 IU
11%
Vitamin C
36.0 mg
60%
Potassium
150 mg
3%
Calcium
12 mg
1%
Pros
Less sweet, used in meals and drinks
Cons
Very sour, can trigger acidity for some people
Right time to eat
With meals, not on empty stomach if acidity-sensitive
Health benefits
Good seasonal add-on when portion controlled
Best way to eat
Use in chutney/panna with controlled sugar
Avoid too much salt
In a nutshell
Mango is a dessert-style fruit. All ripe varieties are similar per 100g, so portion control matters more than the name on the mango.
*Percent Daily Values are based on a 2,000 calorie diet.
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