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In some parts of the world, mango (Mangifera indica) is called the “king of fruits” (1Trusted Source).
It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color (1Trusted Source, 2Trusted Source).
This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers.
Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it.
Kirsty Begg/Stocksy United
- Packed with nutrients
Many people love mango — not only because it’s delicious but also because it’s very nutritious.
One cup (165 grams) of fresh mango provides (3Trusted Source):
Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Fiber: 2.6 grams
Sugar: 22.5 grams
Vitamin C: 67% of the Daily Value (DV)
Copper: 20% of the DV
Folate: 18% of the DV
Vitamin B6: 12% of the DV
Vitamin A: 10% of the DV
Vitamin E: 10% of the DV
Vitamin K: 6% of the DV
Niacin: 7% of the DV
Potassium: 6% of the DV
Riboflavin: 5% of the DV
Magnesium: 4% of the DV
Thiamine: 4% of the DV
One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair (1Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
SUMMARY
Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair.
- Low in calories
Another benefit of mango is that it’s low in calories.
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides.
In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal (11Trusted Source).
Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density (13Trusted Source).
Though dried mango is still rich in nutrients like vitamins, minerals, and 3. May help prevent diabetes
Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).
You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake.
However, no evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition.
In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Not much research has examined the specific relationship between fresh mango and diabetes.
However, one study did find that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels (18Trusted Source).
Another recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is needed (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).
Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time.
Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup (165 grams) at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.
SUMMARY
As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.
- High in healthy plant compounds
Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body (1Trusted Source, 2Trusted Source).
This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include (23Trusted Source, 24Trusted Source, 25Trusted Source):
mangiferin
catechins
anthocyanins
gallic acid
kaempferol
rhamnetin
benzoic acid
Antioxidants are important because they protect your cells against free radicals. These highly reactive compounds can damage your cells (24Trusted Source, 25Trusted Source).
Research has linked free radical damage to signs of aging and chronic diseases (25Trusted Source, 26Trusted Source).
Among the polyphenols, mangiferin has gained the most interest and is sometimes called a “super antioxidant” since it’s especially powerful (27Trusted Source, 28Trusted Source).
Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes, and other illnesses (29Trusted Source, 30Trusted Source).
SUMMARY
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