Mango Nutrition Facts, Calories and Top 13 Health Benefits

Are Mangos Good for You?

Yes, mangos are exceptionally good for you. They are low-fat, low-calorie tropical fruits packed with an impressive array of over 20 vitamins and minerals. Often called the “king of fruits,” a single cup of mango can supply a significant portion of your daily needs for key nutrients like vitamin C and vitamin A. Their high fiber content also contributes to digestive health and feelings of fullness. The rich concentration of antioxidants and bioactive compounds in mangos links them to numerous positive health outcomes, making them a powerful addition to a healthy diet.

This article delves deep into the world of mangos, providing the most current information as of July 2025. We will explore 13 powerful health benefits of mangos, mango nutrition facts, mangos risks and side effects, and mangos substitutes. Additionally, we’ll cover popular mango diets, essential mango storage tips, 10 genius mango home remedies, the role of mangos and weight management, and the use of mangos for health conditions.

13 Powerful Health Benefits of Mangos

The vibrant mango is more than just a sweet treat; it’s a superfruit with scientifically-backed health credentials. Each benefit listed below is supported by nutritional science and published research, highlighting how this delicious fruit can contribute to your overall well-being.

1. Packed With Nutrients

Mangos boast an impressive nutritional profile. They are an excellent source of micronutrients, especially vitamin C. Just one cup of fresh mango provides a substantial amount of your daily nutrient needs without a high calorie count.

A single cup (165 grams) of fresh mango contains 99 calories, 1.4 grams of protein, and 2.6 grams of fiber. Most notably, that one serving delivers 67% of the Daily Value (DV) for vitamin C, a vital antioxidant that supports the immune system and promotes cell repair. It also provides 20% of the DV for copper and 18% of the DV for folate, nutrients crucial for fetal development during pregnancy (Raman & Snyder, 2025).

2. Supports Heart Health

Mangos contain key nutrients that are essential for a healthy cardiovascular system. They are a great source of magnesium and potassium, which play a direct role in blood pressure regulation.

These minerals help blood vessels relax, which promotes lower blood pressure levels and a regular pulse (Begum, 2023). The fiber and vitamin content also helps reduce the risk of heart disease (Fernandez, 2021). Furthermore, mangos contain a unique antioxidant called mangiferin. Early studies suggest mangiferin may help protect heart cells from inflammation and oxidative stress and may also help lower blood levels of cholesterol and triglycerides (Sedlacek, 2023).

3. Boosts Immunity

A strong immune system requires adequate intake of specific nutrients, many of which are found in mangos. Vitamin C and Vitamin A are particularly abundant in the fruit.

One cup of mango delivers nearly 70% of the recommended daily intake of vitamin C (Fernandez, 2021). This vitamin is crucial for helping the body produce more disease-fighting white blood cells and improving your skin’s natural defenses. The same serving also provides 10% of your daily vitamin A needs, another nutrient essential for a healthy immune system (Raman & Snyder, 2025).

4. Improves Digestive Health

Mangos possess several qualities that make them excellent for promoting a healthy digestive system. They contain both dietary fiber and a special group of digestive enzymes.

The enzymes, known as amylases, help break down complex carbohydrates and large food molecules so your body can absorb them more easily. In addition, the fiber and water content in mangos helps combat both constipation and diarrhea. A 4-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms than a fiber supplement with a similar amount of soluble fiber (Begum, 2023).

5. Supports Eye Health

The nutrients in mangos play a protective role in maintaining eye health. They are a fantastic source of two key antioxidants: lutein and zeaxanthin.

These antioxidants accumulate in the retina of the eye and act as a natural sunblock, protecting the eyes from harmful blue light (Knott, 2025). Mango is also a good source of vitamin A, which is critical for vision. A deficiency in vitamin A can lead to dry eyes and night blindness. Just one cup of sliced mango provides 10% of the daily requirement for vitamin A (Ware, 2024).

6. Rich in Powerful Antioxidants

Mangos are loaded with polyphenols, which are plant compounds that act as powerful antioxidants. These compounds are concentrated in the fruit’s flesh, peel, and even the seed.

Antioxidants are vital because they protect your cells from damage caused by free radicals, which are linked to aging and many chronic diseases (Begum, 2023). Mangos contain over a dozen different types of polyphenols, including mangiferin, catechins, and gallic acid. Mangiferin, in particular, has been studied for its ability to protect against damage that can lead to various cancers (Knott, 2025).

7. May Help Lower Risk of Certain Cancers

The high concentration of polyphenols in mangos may give them potent anticancer properties. These antioxidants combat oxidative stress, a process linked to the development of several types of cancer.

Test-tube and animal studies have found that mango polyphenols, particularly mangiferin, can destroy or stop the growth of various cancer cells, including those related to colon, lung, and breast cancer (Raman & Snyder, 2025; Ware, 2024). While this research is promising, more studies in humans are needed to confirm these effects.

8. Promotes Healthy Hair and Skin

The vitamin profile of mangos makes them a great food for supporting healthy hair and skin. They are rich in vitamin C, which is essential for producing collagen. Collagen is a protein that gives structure to your skin and hair, keeping it strong and supple (Ware, 2024).

Mangos are also an excellent source of vitamin A, another key nutrient for skin and hair health. Vitamin A encourages the production of sebum, the natural oil that moisturizes the scalp and keeps hair healthy. Getting these vitamins from whole foods like mango is preferable to supplements, as the body absorbs them more easily (Sedlacek, 2023).

9. Aids in Weight Management

Despite their sweet taste, mangos can be a valuable part of a weight management plan. They are low in calorie density, meaning they provide volume and nutrients for very few calories. One whole mango contains about 207 calories (Fernandez, 2021).

The fiber content in mangos also helps you feel full for longer, which can prevent overeating. One study found that eating fresh fruit like mango at the start of a meal could help you consume fewer calories overall (Raman & Snyder, 2025). The fruit’s fiber helps control hunger, making you less likely to experience a crash of fatigue that often follows eating processed snacks (Sedlacek, 2023).

10. May Help Regulate Blood Sugar

While mangos are high in natural sugar—one half of a peeled mango contains about 23 grams of sugar—they do not affect blood glucose the same way processed sweets do (Legaspi, 2025). The fiber in mangos slows the absorption of sugar into the bloodstream, preventing sharp spikes.

Pairing mango with a source of protein or healthy fat can further help limit blood sugar increases. A 2014 study found that consuming freeze-dried mangoes actually reduced blood sugar levels in people with obesity (Knott, 2025). It’s still wise to consume mango in moderation, with a typical serving being about one cup.

11. Supports Bone Health

Mangos contribute to bone health primarily through their vitamin K content. Vitamin K is essential for effective blood clotting and also plays a critical role in helping your body utilize calcium to strengthen bones.

Adequate vitamin K intake is linked to a reduced risk of bone fractures. One cup of mango contains about 6% of the DV for vitamin K (Raman & Snyder, 2025). While not the highest source, it contributes to your daily total for this important bone-building nutrient (Begum, 2023).

12. May Lower Cholesterol

The soluble fiber present in mangos can have a positive impact on cholesterol levels. Soluble fiber helps lower both total cholesterol and LDL (“bad”) cholesterol.

LDL cholesterol is the type that causes plaque to build up in blood vessels, which can block blood flow and lead to heart disease (Sedlacek, 2023). While the soluble fiber content isn’t as high as in some whole grains, it still provides a beneficial effect for cardiovascular health.

13. Low in Calories

Another simple but powerful benefit is that mangos are a low-calorie food. One cup (165 grams) of fresh, chopped mango contains fewer than 100 calories.

This makes it an excellent choice for a satisfying and sweet snack that won’t derail your diet. In contrast, just one cup of dried mango can contain 510 calories and over 100 grams of sugar, so it’s best consumed in moderation (Fernandez, 2021). Sticking to the fresh fruit allows you to enjoy the sweetness and nutrition without the high calorie density.

Mango Nutrition Facts

The extensive health benefits of mangos can be further explained through their impressive nutrition facts, as analyzed in detail below:

Mango nutrition table

One cup of fresh, raw mango provides a potent dose of vitamins, especially vitamin C, with very few calories and almost no fat. The following table breaks down the core nutritional values for a standard serving size of 165 grams (one cup) and per 100 grams.

How many calories are in mangos?

Mangos are a low-calorie food, making them an excellent choice for a healthy diet. A one-cup serving (165 g) of fresh mango contains just 99 calories, which is about 5% of the daily reference intake for an average adult. Per 100 grams, mango has approximately 60 calories. Because of this low calorie density, you can enjoy a satisfying portion without consuming a large number of calories. To burn the 99 calories from a cup of mango, you would need to walk for about 20-30 minutes or jog for 10 minutes.

How much protein is in mangos?

Mangos are not a significant source of protein. A one-cup serving provides about 1.4 grams of protein, which accounts for roughly 3% of your daily needs. While this amount is small, it contributes to your overall daily intake. The primary nutritional strengths of mango lie in its vitamin and carbohydrate content rather than protein.

How many carbs are in mangos?

Carbohydrates are the main source of calories in mangos. A one-cup serving contains 25 grams of carbohydrates, or 9% of your daily value. Of these carbohydrates, about 23 grams come from natural sugars, which give the fruit its signature sweet taste. Importantly, this serving also provides 2.6 grams of dietary fiber. This fiber content is crucial as it slows down the absorption of sugar into the bloodstream, helping to prevent sharp spikes in blood glucose levels (Lehman, 2024). The glycemic index of mango is around 51, which is considered low.

How much fat is in mangos?

Mangos are a virtually fat-free food. A one-cup serving has only 0.6 grams of fat. The fat that is present is mostly healthy monounsaturated and polyunsaturated fat. This extremely low fat content makes mangos a great addition to low-fat diets and a heart-healthy food choice.

Are mangos high in cholesterol?

No, mangos are not high in cholesterol. In fact, they contain zero cholesterol. This makes them an excellent fruit choice for individuals working to manage their cholesterol levels and support their cardiovascular health.

Minerals in mangos

Mangos provide several essential minerals, with copper and potassium being the most prominent. These minerals are vital for various bodily functions, from maintaining a healthy heart rhythm to supporting your immune system.

In summary, a serving of mango delivers a significant amount of your daily copper needs and a healthy dose of potassium and magnesium, all of which contribute to better heart health and overall cellular function.

Vitamins in mangos

The vitamin profile of a mango is its most impressive nutritional feature. It is an exceptional source of vitamin C and a good source of several other key vitamins, including vitamin A, B vitamins, and vitamin E.

In short, just one cup of mango provides over two-thirds of your daily vitamin C requirement. It also makes a significant contribution to your daily needs for folate and vitamins A, B6, E, and K, making it a true superfood for immune support and overall health.

Mangos Risks and Side Effects

While mangos are overwhelmingly healthy, some individuals may experience adverse effects. The most common issue relates to the mango skin, which contains urushiol, the same compound found in poison ivy and poison oak. For people sensitive to urushiol, simply touching or peeling a mango can cause a skin rash known as contact dermatitis (Lehman, 2024). If you have a known sensitivity, it’s best to wear gloves or have someone else peel the fruit for you. The flesh of the mango itself does not contain urushiol and is safe to eat.

Another potential issue is a cross-reactive allergy, particularly for those with a latex allergy. This condition, called oral allergy syndrome, can cause symptoms like tingling or itching in the mouth and throat shortly after eating mango (Ware, 2024). In rare cases, a severe allergic reaction known as anaphylaxis can occur. Additionally, due to their high fiber and sugar content, overeating mangos can lead to digestive issues such as bloating, gas, and diarrhea, as well as temporary spikes in blood sugar (Arora, 2023). Moderation is the best way to avoid these side effects.

Debunking myths about mangos

Myth: Mangos are too sugary and fattening to be part of a healthy diet.
Fact: While mangos contain natural sugar, they are a nearly fat-free food and low in calories. The fiber in mangos slows the absorption of its sugar, preventing the dramatic blood sugar spikes associated with processed sweets. Studies suggest that the phytochemicals in mango may even help suppress fat cells, and their fiber content promotes a feeling of fullness, which can actually aid in weight management (Raman & Snyder, 2025).

Myth: You cannot eat mango if you have diabetes.
Fact: People with diabetes can eat mango, but moderation is essential. The American Diabetes Association recommends fruit as part of a healthy diet. Because mango has a low glycemic index, it does not cause a rapid rise in blood sugar when eaten in reasonable portions (around half a cup). Pairing mango with a source of protein or fat can further stabilize blood sugar levels. A 2014 study even found that eating freeze-dried mango reduced blood sugar in people with obesity (Ware, 2024)

Mangos Substitutes

If fresh, ripe mangos aren’t available, or if you have an allergy, several other fruits can work well in recipes. Peaches, nectarines, and cantaloupe offer similar colors and textures, though their nutritional profiles vary.

In terms of texture and color, peaches are an excellent substitute for mango in salads, salsas, or yogurt bowls. A major benefit of using peaches is their lower calorie and sugar content, and they are often more readily available as a local fruit in temperate climates, reducing their environmental impact. However, peaches have a distinctly different, less tropical flavor and are significantly lower in vitamin C and vitamin A compared to mangos.

With a slightly firmer texture than peaches, nectarines also work well as a mango alternative, especially in recipes where you want the fruit to hold its shape. Like peaches, they are lower in calories and sugar than mangos and may be more accessible locally. The primary drawback is their nutritional content; nectarines offer much less vitamin C and vitamin A, meaning you’ll miss out on some of the key antioxidant benefits provided by mangos.

Surprisingly, cantaloupe can be a great replacement, particularly in fruit salads or smoothies. Its biggest benefits are its low calorie count and its impressive nutrient profile; it offers a similar amount of vitamin C and is much higher in vitamin A than mango. On the downside, cantaloupe has a much higher water content and a less dense, fibrous texture, so it may not work as well in baked goods or some salsas. It also has a distinct melon flavor that is quite different from the tropical taste of mango.

Popular Mango Diets

How to add mangos safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available mangos-friendly diet options:

1. The Balanced Whole-Foods Diet
2. A Weight Management Plan

A Balanced Whole-Foods Diet focuses on consuming foods in their most natural state, minimizing processed items. Mango fits perfectly into this lifestyle. It’s a whole fruit packed with vitamins, minerals, and antioxidants. In this approach, mango isn’t a “diet food” but part of a varied and colorful intake of fruits and vegetables. The goal is long-term health rather than short-term results, and mango’s rich nutrient profile supports this by contributing to immune, heart, and digestive health.

In a Weight Management Plan, mango can be a strategic tool. Its high fiber and water content help you feel full, which can prevent overeating. Recent research even suggests that mango and its phytochemicals may help suppress fat cells (Raman & Snyder, 2025). When you’re craving something sweet, reaching for a measured portion of mango instead of processed snacks provides nutrients and satisfies the craving with fewer calories and no refined sugar. The key is moderation; sticking to one serving (about 1 cup) ensures you get the benefits without excess sugar.

How to Cook Mangos?

Raw mangos are the simplest and most nutritionally beneficial way to enjoy the fruit. Eating them fresh preserves all the heat-sensitive nutrients, especially their high vitamin C content. Simply peel, slice, and eat. For the best flavor, serve them slightly chilled. You can dice raw mango into salsas, toss it in salads, or blend it into smoothies to get the maximum nutritional punch.

Grilled mangos offer a unique, smoky sweetness. The high heat of the grill caramelizes the natural sugars in the fruit, intensifying its flavor. For best results, use mango slices that are thick and firm so they don’t fall apart. Brush them lightly with oil to prevent sticking. Grilling will cause some loss of vitamin C, but the delicious char and concentrated flavor make it a fantastic cooking method for pairing with savory dishes like fish or chicken.

Baked mangos are a wonderful addition to desserts. When baked into cakes, muffins, or crumb bars, mangoes become soft and their juices help keep the baked goods moist. The flavor becomes deeper and more concentrated. To use in baking, it’s best to use ripe, sweet mangoes. Baking will lead to a significant reduction in vitamin C, but it’s an excellent way to incorporate the fruit’s fiber and tropical flavor into comforting treats.

Pureed mangos are incredibly versatile. Blending the fruit creates a smooth base for a wide range of dishes, from no-churn ice cream and sorbet to sauces and beverages like lassi. Pureeing breaks down the fruit’s fibers, which can make its nutrients easier to absorb for some people. This method retains most nutrients since it typically involves little to no heat, though be mindful of added sugars in recipes.

Easy Mango Recipes

These simple mango recipes can help you increase your intake of this nutritious fruit without sacrificing taste or spending hours in the kitchen.

Breakfast ideas with mangos

Mango-topped yogurt or oatmeal is a quick and healthy start to the day. Simply dice fresh mango and add it to a bowl of Greek yogurt or a warm bowl of oatmeal. The mango adds natural sweetness, fiber, and a burst of vitamin C. For an extra crunch, you can add a sprinkle of nuts or seeds. Another great idea is to bake a batch of mango muffins; using mango puree in the batter ensures the muffins are moist and full of real mango flavor.

Lunch ideas with mangos

A refreshing mango salad is perfect for a light lunch. Combine diced mango with crisp cucumber, red onion, avocado, and a zesty lime dressing for a vibrant and nutrient-packed meal. You can also toss mango into a summer salad for a touch of sweetness. For a crunchy and tropical side dish, try making a mango slaw by adding thinly sliced mango and coconut milk to a store-bought coleslaw mix.

Dinner ideas with mangos

Mango salsa with grilled fish or chicken is a classic pairing. A simple salsa made with diced mango, red onion, cilantro, and lime juice can elevate a simple protein into a flavorful main course. You can also use mango to create a sweet and tangy BBQ sauce. A mango BBQ sauce works wonderfully on pulled pork or grilled chicken, offering a natural sweetness that balances spicy flavors like chipotle. For a fun twist on taco night, top beef or fish tacos with a fresh mango salsa.

Simple tips to add mangos to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, there are simple tips to add Mangos to their diet:

• Blend frozen mango chunks into your morning smoothie for a creamy, tropical boost.
• Dice mango and stir it into a simple quinoa or rice salad.
• Muddle fresh mango into a glass of lemonade, iced tea, or water for a hint of fruity flavor.
• Keep a container of pre-cut mango in the fridge for a quick and healthy snack.
• A quick way to upgrade guacamole is to stir in small cubes of fresh mango for a sweet and savory twist.
• Slice mango and serve it alongside other tropical fruits like pineapple and papaya for a simple fruit platter.
• Freeze pureed mango in ice cube trays to add to drinks later.

Mango Storage Tips

Knowing how to cook mangos is only part of the equation; understanding proper mango storage tips is crucial to make those delicious meals last for longer.

Shelf life of mangos

• At room temperature: Unripe mangos will ripen on the counter in about 2-5 days. Ripe mangos will last for 1-3 days.
• In the refrigerator: Whole, ripe mangos will last for up to 5 days. Cut mango will last for several days in an airtight container.
• In the freezer: Properly stored mango can last for up to 6 months.

How to store mangos?

Proper storage starts with assessing the mango’s ripeness. You can tell a mango is ripe when it gives slightly to gentle pressure and has a sweet, fruity aroma at the stem. Color is not always the best indicator of ripeness, as it varies widely between cultivars (Gollin, R., 2024).

Unripe mangos should be kept at room temperature, never in the refrigerator, as the cold will halt the ripening process and impact the flavor. You can place them in a fruit basket on your counter. To speed up ripening, place the mango in a brown paper bag—adding a banana to the bag will accelerate the process even more (Gollin, R., 2024).

How to refridgerate mangos?

Once a mango is ripe, moving it to the refrigerator will slow down the ripening process and extend its freshness.

1. Place the whole, ripe mango in the fridge, ideally in a low-humidity crisper drawer.
2. If you have already cut the mango, place the slices or cubes into an airtight container.
3. Store in the refrigerator for up to 5 days for a whole mango, or several days for cut mango.

How to freeze mangos?

To enjoy the taste of summer year-round, you can freeze ripe mangos for long-term storage.

1. Peel the ripe mango and cut the flesh into cubes or slices.
2. Line a baking sheet with parchment paper and spread the mango pieces in a single layer, ensuring they don’t touch.
3. Cover and place the baking sheet in the freezer until the pieces are solid (flash-freezing).
4. Transfer the frozen mango chunks into an airtight, freezer-safe bag, push out as much air as possible, and store flat in the freezer.

Signs of Spoilage in mangos

If you’re unsure whether your mango is still good to eat, check for these clear signs of spoilage.

• A sour or “off” smell, sometimes with a fermented or alcoholic scent.
• Excessively soft spots or large, dark blemishes on the skin.
• Shriveled or wrinkly skin.
• Any visible mold, especially near the stem.
• A fizzy or unpleasant taste.

10 Genius Mango Home Remedies

Are there any less-known tips to unlock the nutritious profile of mangos? The following mangos remedies can have a positive effect on overall well-being.

1. Sun Exposure Relief: To soothe the effects of excess sun exposure, eat a few slices of unripe green mango with a pinch of salt. This remedy is traditionally used to help cool the body (Alakananda, n.d.).

2. Diarrhea Treatment: To help manage diarrhea, mix one teaspoon of roasted, powdered mango seed with yogurt and consume it twice daily until symptoms subside (Alakananda, n.d.).

3. Diabetes Control Tea: Boil 5-6 tender mango leaves in water, allow it to sit overnight, and drink the filtered liquid on an empty stomach in the morning. This is an Ayurvedic remedy believed to help regulate insulin levels (Rao, 2024).

4. Energy and Vitality Booster: For a natural energy lift, eat a ripe mango followed by a cup of warm milk infused with a pinch of cardamom and a teaspoon of ghee. This combination is thought to balance Vata dosha in Ayurveda (Alakananda, n.d.).

5. Dandruff Scalp Treatment: Create a scalp paste by mixing a half teaspoon of powdered mango seed and a half teaspoon of haritaki powder with about one-third cup of milk. Apply this to the scalp at night and wash it out the next morning (Alakananda, n.d.).

6. Intestinal Worms Remedy: To help expel intestinal worms, take one teaspoon of roasted and powdered mango seed with honey two to three times per day (Alakananda, n.d.).

7. Soothing Eye Compress: For burning or tired eyes, place the pulp of a grated green mango over your closed eyelids at bedtime for a cooling, soothing effect (Alandi Ayurveda, n.d.).

8. Mango Bark Paste for Diarrhea: In Ayurvedic practice, a paste made from mango bark powder and water can be applied around the navel area to help alleviate the symptoms of diarrhea (Rao, 2024).

9. Digestive Lassi: Enhance digestion by blending ripe mango pulp with yogurt, water, and a pinch of cardamom. This refreshing mango lassi is perfect for cooling the body, especially for those with a Pitta constitution (Rao, 2024).

10. Weight Management Aid: To help with weight management, dry and powder mango seeds. Consuming a teaspoon of this powder mixed with a glass of water daily is believed to aid in managing obesity (Rao, 2024).

Mangos and Weight Management

There are multiple health benefits, and home remedies using mangos, but what is their role in weight management? This section will analyze mangos potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can mangos help with weight loss?

Yes, mangos can be a beneficial part of a weight loss plan when consumed correctly. While they contain natural sugars, they are also rich in vitamins, minerals, and bioactive compounds. A key compound, mangiferin, has shown multiple therapeutic benefits. According to nutritionist Pooja Makhija, the best way to incorporate mango is to eat the whole fruit rather than drinking it as a juice or shake, which concentrates the sugar and removes the fiber (Arora, 2020). Studies have also shown that mango consumption did not negatively affect body weight, with some participants even showing improvements in certain health markers (Shifa, 2022). The fiber in mangoes plays a crucial role, promoting fullness and preventing overeating.

Mangos in low-calorie diets

Mangos are a smart choice for low-calorie diets because they offer high nutritional value for a relatively small number of calories. One cup of fresh mango contains just under 100 calories and is virtually fat-free. This low calorie density means you can eat a satisfying portion of sweet, flavorful fruit without consuming excess calories. Substituting high-calorie processed snacks with a serving of fresh mango can help reduce overall calorie intake while providing essential nutrients like vitamin C and vitamin A, making it a delicious and guilt-free way to satisfy a sweet tooth.

Mangos and satiety

The fiber and water content in mangos makes them excellent for promoting satiety, the feeling of being full and satisfied after a meal. The soluble fiber in mango forms a gel-like substance in the digestive tract, slowing down digestion and helping you feel full for longer (Rivenburgh, 2024). A 2018 pilot study published in the Food & Function journal found that participants who ate about 300 grams of mango daily for four weeks had better relief from constipation and better adherence to their treatment than a group consuming an equivalent amount of a commercial fiber supplement. The researchers suggested that other compounds in mango, besides fiber, may contribute to these positive digestive health effects, which are closely linked to satiety (Ware, 2024).

Mangos and metabolism

Mangos may positively influence metabolism through several mechanisms. They are a source of B vitamins, which play a role in energy production and can aid in fat burning (Shifa, 2022). The soluble fiber in mango can also bind to fat and cholesterol in the digestive tract, helping to remove them from the body before they can be absorbed (Rivenburgh, 2024). Furthermore, some research suggests that mangiferin, an antioxidant found in mangoes, and other phenolic compounds may help prevent inflammation and liver damage, conditions that are often linked to metabolic dysfunction and obesity.

Mangos for Health Conditions

While weight management is important, do mangos have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Mangos and diabetes

The relationship between mangos and diabetes is complex but promising. While a cup of fresh mango contains over 22 grams of natural sugar, its fiber content helps to slow the absorption of this sugar, preventing sharp spikes in blood glucose (Raman, & Snyder, 2025). A 2014 study found that eating freeze-dried mangoes actually reduced blood sugar levels in people with obesity (Ware, 2024). Furthermore, research from 2020 suggests that fruits high in vitamin C and carotenoids, like mango, could help prevent the onset of diabetes. However, moderation remains key, and pairing mango with a source of protein or fat can further help to limit blood sugar responses.

Mangos and heart health

Mangos contain several nutrients that support a healthy heart. They are a good source of magnesium and potassium, which help maintain healthy blood flow and promote lower blood pressure levels (Begum, 2023). The soluble fiber in mangos can also help lower both total and LDL (“bad”) cholesterol (Sedlacek, 2023). The most unique compound in mango is mangiferin, an antioxidant that early studies suggest may protect heart cells from inflammation and oxidative stress, as well as help lower blood levels of cholesterol and triglycerides (Raman, & Snyder, 2025).

Mangos and digestive issues

Mangos are excellent for digestive health. They contain a group of digestive enzymes called amylases, which help break down complex carbohydrates so the body can absorb them easily (Begum, 2023). Moreover, their high content of water and dietary fiber helps prevent and relieve constipation. In a 4-week study involving adults with chronic constipation, researchers found that daily consumption of mango was more effective at relieving symptoms than a supplement containing a similar amount of soluble fiber (Raman, & Snyder, 2025). This suggests that other components in mango, beyond just fiber, play a role in aiding digestion.

Mangos and inflammation

The rich array of antioxidants in mangos gives them powerful anti-inflammatory properties. The main polyphenol, mangiferin, has been shown in various studies to protect cells from inflammation and oxidative stress, which is a root cause of many chronic diseases (Lehman, 2024). These compounds work by neutralizing free radicals in the body, which can cause cellular damage if left unchecked.

Mangos and cancer prevention

The potent antioxidants in mangos may play a role in cancer prevention. Polyphenols like mangiferin have been observed in test-tube and animal studies to reduce oxidative stress and to destroy or stop the growth of various cancer cells, including those of the breast and colon (Raman & Snyder, 2025). A 2017 review found that mangiferin can offer protection against several types of human cancers (Ware, 2024). While these findings are promising, more research in humans is needed to fully understand the anticancer effects of mango consumption.

The existing evidence, ranging from human pilot studies to laboratory research, suggests that the nutrients and bioactive compounds in mangos have a beneficial effect on a variety of health conditions.

Mango Nutrition: Concluding Thoughts

This article has explored the vibrant world of mango nutrition, covering everything from its 13 powerful health benefits, detailed mango nutrition facts, potential risks and side effects, and suitable substitutes, to its place in popular diets, proper storage tips, 10 genius home remedies, its role in weight management, and its effects on various health conditions.

Here are some of the most interesting facts about this tropical superfruit:

• One cup of fresh mango provides nearly 70% of your daily vitamin C needs.
• The skin of a mango contains urushiol, the same compound that causes the rash from poison ivy.
• In one study, eating mango daily was found to be more effective for relieving constipation than taking a fiber supplement.
• Mangos are part of the same botanical family as cashews and pistachios.
• The fruit contains natural digestive enzymes called amylases that help break down food.
• Mangos can be frozen for up to six months, allowing you to enjoy them year-round.

This article was last updated in July 2025 to provide the most current information.

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Mango Nutrition FAQs

Mangos are as popular as they are nutritious, which naturally brings up a lot of questions. Here, we provide concise answers that are backed by facts to some of the most common queries. Let’s check out the facts surrounding mango nutrition, safety, and storage.

What are mangos good for?

Mangos are excellent for boosting immunity, supporting eye health, and improving digestion. A single cup provides nearly 70% of your daily vitamin C and 10% of your daily vitamin A, which are crucial for immune function and vision. Their 2.6 grams of fiber and unique digestive enzymes, called amylases, help prevent constipation and break down food efficiently. Additionally, they are packed with over a dozen different antioxidants that protect your cells from damage.

Are mangos healthy?

Yes, mangos are exceptionally healthy and are often called a superfruit due to their impressive nutritional profile. They pack over 20 different vitamins and minerals into a low-calorie serving of just 99 calories per cup. They are a fantastic source of immune-supporting vitamin C and are loaded with polyphenols, which are plant compounds that act as powerful antioxidants. This nutrient density makes them a great choice for supporting everything from your heart to your skin.

Are mangos fattening?

No, mangos are not inherently fattening and can be a beneficial part of a weight management plan. A one-cup serving contains just 99 calories and less than 1 gram of fat. The 2.6 grams of fiber in that serving helps you feel full for longer, which can prevent you from overeating. While they contain natural sugars, studies suggest their phytochemicals may even help suppress fat cells, making them a smart alternative to processed sweets when eaten in moderation.

Who should avoid mangos?

People with certain allergies should be cautious with mangos. Individuals with a known sensitivity to poison ivy may develop a skin rash from handling the mango peel, as both contain the oily compound urushiol. Those with a latex allergy may also experience a cross-reaction known as oral allergy syndrome. While they don’t need to be avoided entirely, people with diabetes should eat them in moderation due to the 23 grams of natural sugar per cup, which can impact blood sugar levels.

Can I eat mangos daily?

Yes, you can eat mangos every day as part of a healthy, balanced diet. A typical serving of one cup per day fits well within the USDA’s general recommendation for daily fruit intake. In fact, one scientific study showed that daily mango consumption over four weeks significantly improved symptoms of chronic constipation. Sticking to a reasonable portion allows you to enjoy the nutritional benefits without consuming excessive amounts of sugar.

Can dogs eat mangos?

Yes, dogs can safely eat mango flesh in moderation. The fruit is a good source of vitamins A, B6, C, and E, which can benefit your dog’s health. It is critical, however, to always remove the tough skin and the large pit, which is a serious choking hazard and contains trace amounts of cyanide. Due to the high natural sugar content, mango should only be given as an occasional treat in small, bite-sized pieces.

Can cats eat mangos?

Yes, cats can technically eat mango, as the fruit is non-toxic to them, but it offers little to no nutritional benefit. Cats are obligate carnivores, meaning their digestive systems are not designed to process fruit sugars efficiently. While a tiny, bite-sized piece of mango flesh is generally safe as a rare treat, it’s crucial to remove the skin and pit, as the pit is a choking hazard and contains small amounts of cyanide. Ultimately, mango provides no real health advantages for felines and is best avoided in favor of species-appropriate foods.

How long do mangos last in the fridge?

Whole, ripe mangos can last for up to five days when stored in the refrigerator. The cold temperature slows down the ripening process significantly. If you’ve already peeled and cut the mango, you can store the pieces in an airtight container in the fridge for several days, typically 3 to 4 days, before they start to lose their texture and flavor. It is best to store them in a low-humidity crisper drawer to maintain their freshness.

Can you freeze mangos?

Yes, you can absolutely freeze mangos, which is an excellent way to preserve them for up to six months. For best results, peel and cube the ripe mango first. Flash-freeze the pieces on a parchment-lined baking sheet for at least two hours to prevent them from clumping together. Once solid, transfer the frozen chunks to a heavy-duty freezer bag, removing as much air as possible.

How to tell if mangos are bad?

You can tell a mango has gone bad by its smell, texture, and appearance. A spoiled mango will often have a sour, alcoholic, or fermented odor instead of a sweet, fruity one. Its skin may appear shriveled, have large, dark spots, or show signs of mold, particularly near the stem. The flesh will feel overly mushy or slimy to the touch, and if you taste it, it might have an unpleasant, “off” or fizzy flavor.

How long are mangos good for?

The shelf life of a mango depends entirely on its ripeness and how it’s stored. Unripe mangos will typically ripen on the counter in 2 to 5 days, and once ripe, they will last for another 1 to 3 days at room temperature. To extend their freshness, a ripe mango can be refrigerated whole for up to 5 days. If frozen properly, mango can remain good for up to 6 months.

How to keep mangos fresh?

To keep mangos fresh, store them according to their ripeness. Keep unripe mangos at room temperature, and to speed up ripening, place them in a paper bag for 1 to 2 days. Once a mango is ripe—it will feel slightly soft and smell fragrant—move it to the refrigerator immediately. Storing a whole, ripe mango in the fridge can extend its life for up to 5 days.