Juicy Mango Health Benefits (2024)

Mangos are tropical stone fruits that are juicy, flavorful, and high in vitamins, minerals, and antioxidants. They're also a healthy source of carbohydrates and low in fat.

Those interested in mango nutrition enjoy the year-round availability of this exotic fruit.

Mango Nutrition

The following mango nutrition information is for one cup of raw mango pieces (165g), provided by the USDA.

Carbs

One cup of mango has 99calories, mostly from carbohydrates. You'll get 25 grams of carbs in a single serving. Of that, about 23 grams is naturally occurring sugar, and almost 3 grams is fiber.

The glycemic index of mango is estimated to be about 51. Foods with a glycemic index of 55 or lower are generally considered low-glycemic foods. The glycemic load of a one-cup serving of mango is estimated to be 8. Glycemic load considers portion size when estimating a food's effect on blood sugar, but it doesn't take into account additional foods you may eat which can impact the glycemic effect.

Fat

Mangos are a nearly fat-free food. A one-cup serving provides only about 0.6 grams of fat. Most of the fat is monounsaturated and polyunsaturated fat, both considered to be healthy fats.

Protein

You'll get a small amount of protein (a little over 1 gram) when you consume a cup of fresh mango.

Vitamins and Minerals

Mangos are high in vitamins, particularly vitamin C. A one-cup serving provides 66% of your daily value. You'll also benefit from a healthy dose of vitamin A (11%), vitamin B6 (11%), and smaller amounts of vitamin E, vitamin K, thiamin, riboflavin, folate, niacin, and pantothenic acid.

Minerals in mango include copper, potassium, and magnesium.

Calories

One cup of raw mango pieces (165g) provides 99 calories, 91% of which come from carbs, 5% from protein, and 5% from fat, rounding up.

Health Benefits of Mango Nutrition

The vitamins and antioxidants in mangos provide several health benefits.

Improves Cell Function

Vitamin C helps improve cell health in the body.Vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessel walls. Vitamin C deficiency is rare in the United States, but getting an insufficient amount of the vitamin can lead to poor wound healing, joint pain, and, in extreme cases, scurvy, which can be fatal if untreated.

Aids Fluid Balance

The potassium in mango (and lack of sodium) may help regulate blood pressure and body fluid balance, particularly plasma volume.

Adults are advised to consume at least 2,600 milligrams of potassium (for women) to 3,400 milligrams of potassium (for men) each day. A single serving of mango provides 277 milligrams.

Protects Against Cell Damage

Polyphenols have many health benefits and several are present in mango, including mangiferin, gallic acid, gallotannins, quercetin, isoquercetin, ellagic acid, and β-glucogallin. Polyphenols can act as antioxidants and modulate cells, protecting them from damage that can lead to cancer.

Antioxidant compounds like norathyriol that are part of mango nutrition can help protect or delay your body's cells from damage from free radicals (which experts believe may be a cause of cancer, atherosclerosis, and other diseases).

Provides Anti-Inflammatory Benefits

A review of studies investigating the health benefits of mango determined that the fruit provides antioxidant, anti-inflammatory, and anti-cancer properties. Study authors wrote that mango is "a fruit that should be included in everyone's diet for its multifaceted biochemical actions and health-enhancing properties."

Anti-inflammatory foods can help combat inflammatory diseases such as inflammatory bowel diseases—primarily ulcerative colitis, which can lead to an increased risk of colon and rectal cancers.

Boosts Vitamin A

Mango is also a solid source of carotenoids, precursors of vitamin A. Vitamin A is needed for vision, healthy skin, reproductive health, and cell development. There are 25 diversecarotenoids in mango, such as provitamin A, lutein, α-carotene, and β-carotene.

Carotenoids are antioxidants that combat oxidative stress. Oxidative stress is related to causing metabolic syndromes, atherosclerosis, osteoporosis, obesity, dementia, diabetes, cancer, and arthritis.

Allergies

According to the American Academy of Allergy, Asthma, and Immunology (AAAAI), the allergen profile of mango is complicated. It is possible to have a mango allergy, and cross-reactivity has been demonstrated between mango and several other foods, including cashews, pistachios, and papaya.

Also, those especially sensitive to poison ivy should be careful when handling mangos. ACAAI reports that because mango is in the same botanical family as poison ivy, touching the skin of mango may cause a reaction in some people.

The tree sap and the rind of the mango fruit containurushiol, the oil that causes poison ivy rash. However, the pulp of the mango does not contain urushiol. If you are sensitive to poison ivy, have someone else peel the fruit. If you have no exposure to the skin, you should be able to eat the fruit without harm.

Mango Varieties

There are several varieties of mangos, each with its unique look. Honey mangos are bright yellow, Francis mangos are yellow-green, Haden mangos are red-yellow, Keitt and Kent mangos are green, Tommy Atkins mangos are green-red, and Palmer mangos have a purple hue. All are sweet, but the size of the pit varies.

When Mangos Are Best

The peak season for mangos varies based on the type of mango you choose. Most mango varieties are available in the spring and summer, with a few available in fall and winter.

If fresh mangos are unavailable in your area, frozen, canned, and jarred mangos are also often available. However, they sometimes contain added sweeteners (such as fruit juice). This will substantially change the mango nutrition facts and calorie count.

For example, one brand of canned mango provides 25 grams of carbohydrates and 22 grams of sugar per (roughly) half-cup serving. Because the fruit is packed in a sweetened, flavored gel, it contains about twice as much sugar as an equivalent serving of fresh mango.

If you are looking for the healthiest alternative to fresh mango, look for frozen fruit that contains no added sugar. Some canned and jarred varieties may also be packed without syrup (in water or fruit juice).

Lastly, dried mango is an option. But when the fruit is dried, the sugar becomes more concentrated. Some dried mangos may also be dusted with sugar, so you'll consume more carbs and sugar per serving.

Storage and Food Safety

Mangos should be stored at room temperature until they are ripe. If you buy an unripe mango, place it in a paper bag at room temperature.

It would be best if you did not refrigerate mangos before they are ripe, but once they reach a soft, ripe texture you can move them to the refrigerator to slow ripening.

According to the National Mango Board, whole, ripe mangos may be stored for up to five days in the refrigerator. They also suggest that the fruit be peeled and stored in an airtight container in the fridge for several days or in the freezer for up to six months.

How to Prepare Mangos

A mango has one large seed inside, making it a little tricky to cut.Effective methods include cubing it along the skin or cutting long slices.

Serve fresh mangos as a snack with a little yogurt dip, scatter mango pieces overa salad, make into a topping for an entree, or top with whipped cream and chopped nuts for a sweet dessert.

Frozen mango chunks are perfect for fruit smoothies. They pair well with other tropical fruits like bananas and pineapples. Or blend them with plain low-fat yogurt and almond milk.

Although not many people choose to eat mango skin, it is edible. If you want to give it a try, know thatyou might find that it tastes slightly bitter, chewy, and possibly tough.