How many calories are in an Ataulfo mango?
A cup of diced Ataulfo mango is 129 calories, and the peeled flesh runs 78 calories per 100 g. A whole peeled fruit, about 210 g, comes to 165. That is heavier than the mango most calorie charts show, because USDA measures this variety separately and its flesh is denser than average.
You'd need to walk about 26 minutes to burn the 129 calories in a 1-cup diced serving (165 g).
How long does it take to burn off Ataulfo mango?
A 1-cup diced serving (165 g) is 129 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 129 kcal |
|---|---|
| Walking, brisk | 26 min |
| Cycling, moderate | 16 min |
| Swimming, moderate | 18 min |
| Jogging | 15 min |
| Weight training, moderate | 29 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (165 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Ataulfo mango quick facts
- US servings, from a single chunk to a whole fruit
- Tommy Atkins, generic, frozen, canned and dried
- Potassium is the row that surprises people
- How does an Ataulfo mango compare?
- Most popular ataulfo mango brands
- Ataulfo mango FAQs
Ataulfo mango quick facts
Most mango entries in a calorie app are one generic average of every variety grown. This page uses something narrower: the USDA Foundation record 2710834, "Mango, Ataulfo, peeled, raw", which was analyzed on its own. That is the fruit in your hand when the sticker says Ataulfo, honey mango or champagne mango — small, yellow, flat pit, no fibrous strings.
The column below is peeled flesh, skin and pit already gone, which is how you would put it on a scale.
| Nutrient | Per 100 g | Per 1 cup diced (165 g) | % Daily Value |
|---|---|---|---|
| Calories | 78.4665 | 129 | — |
| Total fat | 0.68 g | 1.1 g | 1% |
| Carbohydrate | 17.4 g | 28.7 g | 10% |
| Dietary fiber | 1.29 g | 2.1 g | 8% |
| Protein | 0.69 g | 1.1 g | 2% |
| Sodium | 0 mg | 0 mg | 0% |
| Potassium | 204.4 mg | 337 mg | 7% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Four rows you would expect on a label are missing here on purpose. USDA does not publish total sugars, added sugars, saturated fat or cholesterol for this Foundation record, so listing them would mean borrowing a number from a different food. For sugars, the closest published figure is the generic Mangos, raw record at 13.66 g per 100 g — all of it naturally occurring, none of it added.
US servings, from a single chunk to a whole fruit
| Serving | Weight | Calories |
|---|---|---|
| 1 slice or chunk | 25 g | 20 kcal |
| 1 oz | 28 g | 22 kcal |
| 1 cup diced | 165 g | 129 kcal |
| 1 mango, peeled | 210 g | 165 kcal |
| Per 100 g | 100 g | 78 kcal |
The gram weights are USDA household measures for raw mango — a cup of pieces is 165 g, one mango is 210 g, one slice or chunk is 25 g. The calorie figures beside them are our own arithmetic from the USDA 100 g value for Ataulfo, not USDA servings, because the Foundation record for this variety carries only a per-100-g analysis.
Here is the trap worth knowing. A cup and an ounce sound like neighbors in a recipe, but a cup of diced mango is close to six ounces. Log "1 oz" when you actually ate a cup and you are 107 calories short. Diced mango also packs loosely, which is why weighing beats scooping when the fruit is a daily habit.
Tommy Atkins, generic, frozen, canned and dried
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Ataulfo, peeled, raw | 78.4665 kcal | 1 cup diced (165 g) | 129 kcal |
| Tommy Atkins, peeled, raw | 68.4625 kcal | 1 cup diced (165 g) | 113 kcal |
| Mango, raw, all varieties | 60 kcal | 1 cup pieces (165 g) | 99 kcal |
| One whole mango, without refuse | 60 kcal | 1 fruit (336 g) | 202 kcal |
| Frozen mango chunks | 60 kcal | 1 cup (165 g) | 99 kcal |
| Canned mango | 65 kcal | 1 cup (250 g) | 163 kcal |
| Dried sweetened mango | 319 kcal | 1/4 cup (40 g) | 128 kcal |
Tommy Atkins is the big red-and-green mango that fills most US produce bins year round, and it is the lighter fruit: 68 calories per 100 g against 78 for Ataulfo. Its flesh holds more water. Same cup, 16 fewer calories.
The generic line is lighter still at 60 calories per 100 g, since it averages varieties from several countries and older analyses. If your app only offers "mango, raw" and you eat Ataulfo, you are undercounting by roughly 30 calories a cup. The 336 g whole-fruit figure from that same record is a large mango weighed without skin and pit — a full 202 calories, and a realistic single sitting for one person.
Freezing changes nothing chemically, so a cup of frozen chunks lands where the generic raw record does, at 99 calories for a 165 g cup — again our own arithmetic, because USDA publishes the frozen and Tommy Atkins records per 100 g only. Canning is different: the fruit sits in syrup, so a 250 g cup is 163 calories with more sugar and less fiber than fresh. Store labels line up with this. Frozen mango chunk bags on US shelves declare 61 to 71 calories per 100 g, while dried mango labels run 270 to 350 per 100 g depending on how much sugar is added back. No US package labels itself Ataulfo specifically, so treat those brand figures as generic mango.
Dried mango deserves the loudest warning. At 319 calories per 100 g it is four times the fresh fruit by weight, and a quarter-cup handful is 128 calories — the same as a whole cup of fresh diced Ataulfo, in a portion that disappears in a minute.
Potassium is the row that surprises people
One cup of diced Ataulfo carries 337 mg of potassium, 7 percent of the 4,700 mg Daily Value the FDA uses on nutrition labels. A whole peeled fruit takes that to 429 mg, or 9 percent. Potassium is one of the nutrients the NIH Office of Dietary Supplements flags as under-consumed by most American adults, so a fruit that quietly delivers it is doing something useful.
Protein is the opposite story: 1.1 g in that same cup, 2 percent of the Daily Value. Mango is a potassium and fiber fruit, not a protein one. Pair it with plain Greek yogurt or cottage cheese if the bowl is meant to hold you until lunch.
Fiber is the sleeper row. At 2.1 g a cup, mango covers 8 percent of the daily target — more than the sodium, fat and protein rows contribute put together. That fits the whole-fruit habit MyPlate recommends over juice, which strips the fiber out entirely.
How does an Ataulfo mango compare?
Ounce for ounce, against the tropical and stone fruits it usually shares a fruit salad with:
| Fruit | Per 100 g | US serving | Calories |
|---|---|---|---|
| Ataulfo mango | 78.4665 kcal | 1 oz (28 g) | 22 kcal |
| Pineapple, raw | 60.1113 kcal | 1 oz (28 g) | 17 kcal |
| Papaya, raw | 43 kcal | 1 oz (28 g) | 12 kcal |
| Nectarines, raw | 39 kcal | 1 oz (28 g) | 11 kcal |
Our take: Ataulfo is the heaviest of these four per gram, exactly twice the calories of nectarine ounce for ounce. That does not make it a food to avoid — it makes it a food to weigh. For a bowl you want to keep light, papaya and pineapple stretch further for the same calories, so build the volume from those and use mango as the sweet part. For a snack that has to carry you a couple of hours, do the reverse: mango's extra density and its fiber make it the more satisfying pick, and one peeled fruit at 165 calories is still a smaller number than most packaged snacks with the same staying power.
Most popular ataulfo mango brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Next Organics Dried Mango | 270 cal |
| Goodfields Dried Mango, Sweetened | 350 cal |
| Trader Joe's Organic Dried Mango | 325 cal |
| Great Value Mango Chunks | 64 cal |
| 365 Everyday Value Mango Chunks | 71 cal |
| Our Family Fresh Frozen Mango Chunks | 61 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Ataulfo mango FAQs
How many calories are in one Ataulfo mango?
One peeled Ataulfo mango, about 210 g of flesh, is 165 calories. That figure is our own arithmetic from the USDA 100 g value of 78 calories, since the Foundation record for this variety carries no household serving of its own. A larger fruit scales up: 250 g of flesh is 196 calories.
How many calories in a cup of diced Ataulfo mango?
A 1-cup serving of diced Ataulfo mango, 165 g, is 129 calories. The same cup of generic USDA mango is 99, so the variety adds 30 calories to an identical measuring cup. That cup also brings 28.7 g of carbohydrate, 2.1 g of fiber and 337 mg of potassium.
Is Ataulfo mango the same as honey mango?
Yes, and all three names share one USDA record at 78 calories per 100 g of peeled flesh. Honey mango, champagne mango and Ataulfo are the same small yellow variety. Grocery signs use whichever name the importer prints, so a honey mango you weigh at 210 g is still 165 calories.
Does Ataulfo mango have more calories than a regular mango?
Yes, by about 31 percent per 100 g. Ataulfo flesh is 78 calories per 100 g against 60 for the generic USDA mango row and 68 for Tommy Atkins. Over a 165 g cup that is 129 calories versus 99. The gap comes from water content, not from added sugar.
How much sugar is in an Ataulfo mango?
USDA does not publish sugars for the Ataulfo record, so the closest figure is the generic mango row at 13.66 g per 100 g, which works out to about 22.5 g in a 165 g cup by our own arithmetic. All of it occurs naturally in the fruit; none of it is added sugar.
How many carbs are in Ataulfo mango?
A 165 g cup holds 28.7 g of carbohydrate, 10 percent of the FDA Daily Value, and 2.1 g of that total is fiber. Per 100 g the peeled flesh is 17.4 g. A whole 210 g peeled fruit works out to 36.5 g of carbohydrate and 2.7 g of fiber.
Is Ataulfo mango good for weight loss?
At 129 calories a cup it is a moderate fruit choice, denser than pineapple at 60 calories per 100 g and papaya at 43. If you are counting closely, weigh the flesh instead of eyeballing it: one peeled fruit is 165 calories, and two is 330 before anything else on the plate.
How much potassium is in Ataulfo mango?
A cup of diced Ataulfo delivers 337 mg of potassium, 7 percent of the 4,700 mg Daily Value, and a whole peeled fruit gives 429 mg, or 9 percent. That is a real contribution from a fruit this light on protein, which the same cup supplies at only 1.1 g.
Similar foods
- Grapes — 104 cal per cup
- Banana — 105 cal per medium banana
- Bartlett Pear — 112 cal per medium pear
- Bing Cherries — 97 cal per cup without pits
- Kiwi — 42 cal per medium kiwi
- Mango — 99 cal per cup pieces
Count it without the math
Point the camera at the bowl and BodyPal counts the mango for you, cubes and all.
