A 100-gram serving of Anwar Ratol mango provides about 60 kcal, ~15 g carbs, ~14 g sugar, and ~36 mg vitamin C.
Low Calories
Typical Cup
Dried Pieces
Small Fruit
- Often yields ~100–120 g flesh
- Easy single-serve plate
- Pairs well with yogurt
Snack
Cup Of Cubes
- 165 g standard measure
- ~25 g carbs; ~2–3 g fiber
- Great after-meal dessert
Everyday
Dried Mango
- Water removed; sugars remain
- Check labels for added sugar
- Trail mix or travel treat
Occasional
Why This Cultivar Wins For Flavor And Nutrition
Small size, rich perfume, and silky flesh make this cultivar a crowd pleaser. It’s a compact mango that tastes bold without a fibrous chew. Fans prize the honey-leaning sweetness and the tiny seed, which leaves more edible flesh for the weight.
When you’re after nutrition, that sweet bite also delivers water, vitamin C, folate, and traces of vitamin A and E. The overall macro split mirrors other dessert mangoes: carbs lead the way, protein stays minimal, and fat is near zero. In short, you get juicy carbs with benefits.
Anwar Ratol Mango: Nutrition Breakdown And Serving Sizes
The numbers below use standard mango data from laboratory references. Use them to plan portions that fit your day. A cup of cubes equals 165 g. Many snack plates will land near 100–200 g of flesh.
| Nutrient | Per 100 g | Per 1 cup (165 g) |
|---|---|---|
| Calories | ~60 kcal | ~99 kcal |
| Carbohydrates | ~15 g | ~25 g |
| Sugars | ~14 g | ~23 g |
| Dietary Fiber | ~1.6 g | ~2.6 g |
| Protein | ~0.8 g | ~1.4 g |
| Total Fat | ~0.4 g | ~0.6 g |
| Vitamin C | ~36 mg | ~60 mg |
| Vitamin A (RAE) | ~38 µg | ~64 µg |
| Folate | ~43 µg | ~71 µg |
| Potassium | ~168 mg | ~277 mg |
You’ll see two quick patterns. First, the juice load is high, so the fruit helps with hydration. Second, vitamin C runs strong; a full cup covers a big chunk of a day’s needs. That’s why a small bowl after lunch feels both sweet and refreshing.
Portion Maths For Real Fruit In Hand
Boxes sold across the Gulf and South Asia often list 16–20 pieces in about 2.5 kg. That puts one fruit near 125–160 g whole. Once peeled and pitted, the flesh on the plate can land around 90–120 g, depending on ripeness and seed size. That’s a tidy snack that stays under 100–140 kcal.
If you like a single-serve target, slice one small fruit and fill a cup measure to just shy of the brim. That cup aligns with the table above and keeps tracking simple.
Calories, Carbs, And Sugar: What To Expect
Fresh cubes carry about 60 kcal per 100 g, driven by natural sugars and a little fiber. A cup brings roughly 25 g of carbs, most as sugars, with 2–3 g of fiber to soften the curve. Pairing with yogurt, nuts, or a meal adds protein and fat, which can slow the pace of digestion.
Drying changes the picture. Water leaves; sugar stays. Sweetened dried slices can top 350–360 kcal per 100 g with sugars near two-thirds of weight, so a small handful is plenty. Save those for travel treats or quick trail fuel.
Micronutrients That Stand Out
Vitamin C is the headliner in ripe flesh. A cup can land near 60 mg. You also pick up folate, some vitamin A activity, and a mix of carotenoids that add golden color. Potassium sits in the 250–300 mg range per cup, which helps maintain normal fluid balance.
These amounts come from mainstream food composition data. Individual fruit will vary a little with season, soil, and maturity at harvest, but the broad picture stays the same across dessert mangoes.
How This Mango Compares With A Larger Variety
Against jumbo types, this petite cultivar leans denser in flavor per bite. The seed is slim, so the flesh-to-weight ratio feels generous. The nutrition per 100 g stays nearly identical to mainstream types, which means your totals depend more on portion than on the name on the crate.
Picking, Ripening, And Storage
Look for smooth yellow skin with a gentle give near the stem. A floral scent is a good sign. If fruit feels firm, let it rest on the counter until it yields slightly. Once ripe, chill for two to three days to hold the texture. Cold can mute aroma, so bring slices to room temp before serving.
To store cut pieces, keep them in a covered container in the fridge and aim to use them within two days. A squeeze of lime keeps color bright and adds a fresh lift.
Smart Ways To Plate It
Sweet flesh plays well with tang, spice, and cream. Try cubes with lime and chaat masala. Fold slices into cottage cheese. Skewer with grilled shrimp or paneer for a fast starter. Toss with mint in a cucumber salad. Blend with ice and water for a light cooler; skip added sugar if the fruit is peak-ripe.
Serving Styles And Calorie Ranges
Use this quick table to gauge energy across common forms. Keep an eye on dried fruit portions, which rise fast since the water is gone.
| Serving | Calories | Notes |
|---|---|---|
| Raw flesh, 100 g | ~60 kcal | Good for quick snack bowls |
| Raw cubes, 1 cup (165 g) | ~99 kcal | Handy anchor for meal tracking |
| Dried, sweetened, 100 g | ~350–360 kcal | Dense sugars; small handful goes far |
Portion-Friendly Pairings
Fresh slices shine with protein and crunch: add almonds, drizzle a spoon of plain yogurt, or fold through cottage cheese. Those pairings steady appetite and keep the fruit the star.
Buying Tips During Peak Weeks
Peak shipments run late spring through mid-summer, with an early flush and a later round. Shop boxes that show firm, unbruised fruit with a sweet scent. Since the skin scuffs easily, treat the fruit gently. At home, stage ripening by keeping a few on the counter and the rest chilled, rotating daily.
Quick Prep: Peel, Slice, And Cube
Stand the fruit on a board, slice off cheeks along the flat sides of the seed, score a grid in the flesh, then flip and cut away the cubes. Trim the sides around the seed to catch every last bite. This keeps waste low and portions predictable.
Recipe Swaps That Keep Sugar In Check
Blend cubes with unsweetened yogurt, cardamom, and a pinch of salt for a light lassi. Swap half the mango in smoothies for frozen cauliflower rice to drop carbs while keeping texture. Stir fresh cubes into salsa with tomato, onion, and chili for a bright topping on grilled fish or tofu.
Frequently Asked Sizing Questions
How Many Calories Are In One Small Fruit?
If your fruit yields about 100 g of flesh, you’re near 60 kcal. If you scoop 150–200 g, expect 90–140 kcal. The cup measure stays a handy guide.
Is The Sugar Too High For A Snack?
A cup carries around 23 g of natural sugars with fiber and water in the mix. Pairing with nuts or yogurt smooths the rise and lands as a balanced snack for most people. For lab-sourced numbers, the MyFoodData mango profile lays out the macros, and the USDA mango guide gives storage tips.
Bottom Line And A Handy Link
You’re picking a small mango with a big aroma and a clean, fiber-light bite. Portion by cups or by 100 g, lean on fresh cubes for daily eating, and save dried fruit for special moments. For deeper numbers, see the MyFoodData mango profile.