Delicious mango shake garnished with mint leaves and fresh mango pieces

How many calories are in 1 glass of mango shake?

Mango shake is one of the most popular summer beverages—creamy, sweet, and irresistibly tropical. It’s commonly found in cafes, juice centers, and homemade kitchens across India during mango season. But if you’re watching your calorie intake or trying to manage your weight, you might wonder just how much indulgence is in that golden glass.

Let’s break down the calorie count, nutritional value, influencing factors, and tips to enjoy mango shake in a balanced, health-conscious way.

Average Calorie Count of a Standard Mango Shake

A standard homemade mango shake (approx. 250–300 ml) made with full-fat milk and sugar contains around:

  • Calories: 220–280 kcal

  • Carbohydrates: 40–50g

  • Natural sugars (from mango): 25–30g

  • Added sugar: 10–15g (1–2 tsp)

  • Protein: 5–6g

  • Fat: 5–7g (depending on milk type)

  • Fiber: 1–2g

This calorie range can change significantly depending on the ingredients and serving size.

Calories in Different Mango Shake Variations (Per 1 Glass / 300ml)

Type of Mango Shake

Calories

Sugar (g)

Fat (g)

Protein (g)

With full-fat milk + sugar

260–280

40–45

6–8

5–6

With toned milk + sugar

210–230

38–42

3–5

5

With skimmed milk, no sugar

160–180

28–32

1–2

5

With almond milk (unsweetened)

150–170

25–30

2–3

2

With ice cream or malai (thick)

300–350

50+

10+

6–8

These values are approximate and depend on portion size, mango variety, and any added ingredients like dry fruits or cream.

Key Factors That Influence Calorie Count

1. Mango Variety Used

Some mangoes are naturally sweeter and pulpier than others.

  • Alphonso (Hapus): High in sugar, rich in pulp

  • Kesar: Medium sweet, less dense than Alphonso

  • Totapuri: Tangier, with less sugar

  • Banganapalli: Firm and balanced in sweetness

Using sweeter mangoes reduces the need for added sugar.

2. Type of Milk

Milk makes up a major portion of the calorie load.

  • Full-fat milk: ~150 kcal per cup

  • Toned milk: ~100–120 kcal

  • Skimmed milk: ~80–90 kcal

  • Plant-based milk: 30–100 kcal, depending on type and brand

Choosing low-fat or plant-based milk can reduce overall calories without drastically changing the taste.

3. Added Sugar or Sweeteners

A single teaspoon of sugar = 20 kcal. Most store-bought shakes add 2–3 tsp or use sugar syrups.

To reduce calories:

  • Skip added sugar altogether

  • Use natural sweeteners like dates or stevia

  • Rely on the mango’s natural sweetness

4. Toppings and Add-Ons

Many cafes and home recipes add dry fruits, cream, or even ice cream on top, increasing the calorie density.

  • Ice cream scoop: +100–150 kcal

  • Cashews and almonds: +50–70 kcal per tbsp

  • Malai or thick cream: +80–100 kcal per 2 tbsp

These additions can push your shake beyond 400 kcal if not portioned mindfully.

Is Mango Shake Healthy?

Mango shake can be both nutritious and calorie-dense.

Pros:

  • Rich in vitamin A, vitamin C, and antioxidants

  • Provides energy and hydration in hot weather

  • Natural fruit sugar (fructose) instead of refined sweeteners

  • Good source of calcium and protein if made with milk

Cons (if over-consumed):

  • High in sugar and carbs

  • Can spike blood sugar quickly

  • Often consumed in large quantities

  • May hinder weight loss if not balanced within daily intake

How to Make a Low-Calorie Mango Shake at Home

Want all the taste without the extra calories? Try this lighter version:

Ingredients:

  • 1 medium ripe mango (150g pulp)

  • ¾ cup chilled skimmed or almond milk

  • 1 tsp chia seeds (optional)

  • Ice cubes

  • No added sugar

Method:

  • Blend all ingredients till smooth.

  • Serve immediately, optionally topped with mint.

Calories: ~160–180 kcal per serving
Bonus: High fiber + protein + no refined sugar

Best Time to Have Mango Shake

  • Post-workout: Replenishes energy and aids muscle recovery

  • Mid-morning snack: Prevents overeating at lunch

  • Not ideal late evening or night due to high sugar and calorie content

Always consume it in moderation and adjust other meals to keep your daily calories in check.

Summary

One glass of mango shake can range from 150 to over 350 calories, depending on how it’s made. While it’s packed with vitamins and tropical flavor, it can also be sugar-heavy and calorie-dense if consumed carelessly. By choosing the right ingredients and portion sizes, mango shake can be enjoyed as a refreshing, nutrient-rich treat—even on a weight-conscious diet.

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