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Julienned mango Calories
Rich in vitamin C, provides fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Julienned mango (165 g) has 99 calories. That works out to 60 calories per 100 g. It contains 24.7 g of carbs, 1.4 g of protein, 0.6 g of fat and 2.6 g of fiber. Its 60.1 mg of Vitamin C covers 67% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Julienned mango Nutrition Facts
Selected: 1 cup (chopped) · 165 g
99
KCAL / 165G
Carbs
24.7g
· 9% DV
Protein
1.4g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 5% · Fat 5%
Julienned mango nutrition facts table · 1 cup (chopped) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.65 mg | 0% |
| Total carbohydrate | 24.7 g | 9% |
| Fiber | 2.6 g | 9% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Julienned mango?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 165 g | 99 kcal |
| 1 ounce (whole) | 28.4 g | 17 kcal |
| 1 serving (small) | 50 g | 30 kcal |
| 1 piece (small) | 70 g | 42 kcal |
| ½ cup (chopped) | 82.5 g | 50 kcal |
| 100 g | 100 g | 60 kcal |
| 1 piece (medium) | 100 g | 60 kcal |
| 1 serving (medium) | 120 g | 72 kcal |
| 1 piece (large) | 140 g | 84 kcal |
| 1 serving (large) | 200 g | 120 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Julienned mango
How do you cut a mango into julienned mango?
To make julienned mango, wash and peel the fruit, cut the flesh away from the flat pit, then slice it into thin, even strips. A sharp knife works well; a julienne peeler is useful if the mango is firm.
Which mango is best for making julienned mango?
A ripe but still firm mango is best for julienned mango. It should give slightly when pressed without feeling mushy; an overripe fruit falls apart while cutting, while a very firm green mango tastes sharper and can be more fibrous.
How do you use julienned mango in a salad?
Add julienned mango to a salad just before serving so the strips stay fresh and crisp. Ripe mango pairs well with leafy greens and a tangy dressing; green mango gives the salad a sharper, more tart flavor.
How long does julienned mango last in the fridge?
Julienned mango keeps best in a sealed container in the refrigerator and is best eaten within two to three days. Refrigerate it promptly after cutting, since exposed cut fruit loses freshness more quickly.
Can you freeze julienned mango?
Yes, you can freeze julienned mango, though it will soften after thawing. Freeze the strips in a single layer first, then transfer them to a sealed freezer bag; use thawed mango in smoothies or sauces rather than crisp salads.
Does julienned mango need to be peeled?
Julienned mango is usually peeled because the skin can be tough and unpleasant to chew. Mango skin is technically edible, but it contains urushiol, which can trigger a reaction in some people, particularly those sensitive to poison ivy.
Can you make julienned mango with unripe mango?
Yes, unripe mango can be cut into julienned mango and stays firmer than ripe fruit. Its tart flavor suits salads, slaws, and savory dishes; choose a ripe mango instead when you want sweeter strips.
How do you stop julienned mango from browning?
Keep julienned mango in an airtight container in the refrigerator to limit contact with air and slow color changes. Mango generally does not brown as quickly as apples, and a little lemon or lime juice can help, though it changes the flavor.
Should you wash a mango before making julienned mango?
Yes, wash and dry the whole mango before peeling and cutting it. This helps prevent dirt and microbes on the skin from being transferred to the flesh by your hands, peeler, or knife.
Can you use julienned mango as a topping for oatmeal?
Yes, fresh julienned mango makes a sweet, juicy topping for oatmeal, yogurt, or cereal. Add it just before eating so the strips keep their texture and do not release too much juice into the other ingredients.
Julienned mango Vitamins & Minerals
Vitamins
Vitamin C
60.06mg · 67% DV
Folate
70.95µg · 18% DV
B6
0.2mg · 12% DV
Vitamin E
1.49mg · 10% DV
Minerals
Copper
0.18mg · 20% DV
Potassium ⭐
277mg · 8% DV
Manganese
0.1mg · 4% DV
Magnesium
17mg · 4% DV
Sodium
1.65mg · 0% DV
Julienned mango Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Julienned mango
To burn the 99 calories in 1 cup (chopped) (165 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Julienned mango?
Julienned mango is ripe mango cut into thin, matchstick-like strips. Mango originated in South Asia and is now grown across many tropical regions; slicing it this way makes the fruit easy to snack on or mix into other dishes without changing its naturally sweet, fragrant flavour.
The juicy, tender pieces are commonly eaten fresh, added to fruit or green salads, or served alongside savoury foods. In South and Southeast Asian cooking, mango also appears in salads and fresh accompaniments, while it works just as well in everyday snacks elsewhere. It provides vitamin C and fibre. Enjoy it on its own, or pair it with leafy greens and a tart dressing for a lighter dish.
How Nutritious Is Julienned mango?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Julienned mango Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Julienned mango Contain Allergens?
No known major allergens
Which Diets Is Julienned mango Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Julienned mango Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.