Calorie comparison
Dates vs Mango
Per 100 grams, mango is the lighter choice by 217 calories, while dates delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Dates | Mango |
|---|---|---|
| Calories | 277 | 60 |
| Protein | 1.8 g | 0.8 g |
| Carbs | 75 g | 15 g |
| Fat | 0.2 g | 0.4 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌴 Dates
1 medjool date (24 g)
66 cal
0.4 g protein · 18 g carbs · 0 g fat
🥭 Mango
1 cup (165 g)
99 cal
1.3 g protein · 24.8 g carbs · 0.7 g fat
Frequently asked
Which has more calories, dates or mango?
Per 100 g, dates has 277 calories and mango has 60. Mango is lower in calories.
Which has more protein, dates or mango?
Dates has 1.8 g of protein per 100 g; mango has 0.8 g. Dates wins on protein.
Is dates or mango better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward mango — but portion size matters more than which food you pick.
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