Key takeaways

  • A whole 100g serving of mango contains around 64-86 calories.
  • Mangoes are rich in nutrients and natural sugars, but not inherently fattening.
  • Eating mangoes correctly helps control weight, PCOS, diabetes, and thyroid.
  • Early studies hint that mangoes might help burn fat and improve gut health.

Whether it was those lazy afternoons at nani or dadi’s house, the dripping aamras after lunch, or simply slurping mango pulp straight off the seed…

Mangoes are an emotion.

A season.

A reward we wait for all year.

In this article, we break it down—the number of calories in a mango, its nutrition, and whether it makes you lose weight. Find smart, guilt-free ways to enjoy your favourite fruit without compromising your health goals.

How many calories does a mango have?

Calories in a Mango

But, are the calories of a mango the end-all and be-all of your summer diet plan? Read on to know what else a mango is made of.

What is the nutritional value of a mango?

nutritional value of a mango

Mango pulp also contains:

  • Natural sugars
  • Dietary fibre (insoluble)
  • Vitamins (A, C, E, B6, folate)
  • Minerals (potassium, magnesium)
  • Antioxidants like β-carotene and mangiferin

The peel is rich in:

  • Polyphenols (quercetin, mangiferin, gallic acid)
  • Dietary fibre
  • Flavonoids
  • Essential oils
  • Bioactive compounds

Now that we know how nutritious a mango is, let us understand the multiple health benefits a mango has to offer.

What are the health benefits of mangoes?

Did you know that not just mango pulp, but also mango seeds and leaves benefit your health? Check out how:

benefits of mangoes

  • Prevent cell damage and inflammation
    Natural compounds like mangiferin, quercetin, and gallic acid prevent cell damage and other inflammatory diseases.
  • Boosts immunity
    With a good amount of vitamin C and A, natural antibacterial and antifungal compounds, mangoes help your body fight off infections and tackle harmful microbes.
  • Keeps the gut healthy
    The fibre in mango improves bowel movements, supports gut health, and helps you feel light and comfortable after meals.
  • Improves vision
    The beta-carotene in mango converts to vitamin A, essential for healthy eyesight, and prevents night blindness and age-related blindness.
  • Keeps your skin healthy
    Antioxidants and vitamin C improve collagen production, give your skin a natural glow, and slow ageing.
  • Helps control blood sugar
    Certain compounds, especially in the mango’s peel, help slow sugar absorption and reduce sudden blood sugar spikes.
  • Protects the liver
    Mango seed extract may shield the liver from toxins and may support its healing.
  • Prevents cancer
    In a study[1], mango’s bioactive compounds may stop the growth of specific cancer cells, including colon, breast, and cervical cancer cells.
  • Improves heart health
    The potassium, fibre, and antioxidants help maintain healthy blood pressure and circulation, thereby improving heart health.
  • Helps during diarrhoea
    Mango seed extract can help slow excessive gut movement and reduce fluid loss during diarrhoea episodes.
  • Cools the body in summer
    Green mango helps maintain electrolyte balance, prevents dehydration, and protects against heatstroke.

Are mangoes good for weight loss?

The relationship between mangoes and weight loss might be complicated. How can one even resist the temptation?

However, a study[2] suggests that mangoes can help you lose weight when eaten smartly. Here’s how:

  • Mangoes have a high water and fibre content, filling you up faster without adding calories.
  • The fibre also slows digestion, steadies your blood sugar, and keeps cravings in check.
  • Mango’s bioactive compounds, like mangiferin, quercetin, catechins, and gallic acid, can fight oxidative stress, which helps minimise weight gain and insulin resistance.
  • In human[3] and animal studies[4], these compounds have been shown to:
    • Reduce fat buildup.
    • Stop new fat cells from forming.
    • Increase fat breakdown (lipolysis).
  • Mangiferin, found in higher amounts in mango peel and seed, may help regulate fat metabolism, support insulin sensitivity, and reduce inflammation.
  • Polyphenols might improve gut bacteria, which help us digest food, burn calories, and even store fat.

All of this sounds promising, but there is one caveat:

Most of these findings come from high-dose extracts tested in animals or lab conditions, not from eating a few mango slices. The mango pulp we eat has much lower concentrations of these compounds.

Human studies are still catching up, and we need more research to know what these benefits look like in daily life.

If you are worried about gaining extra weight after eating mangoes, a Reddit post shares ways to compensate your love for mangoes smartly instead of resisting it.

Is mango good for diabetes?

Yes, it is.

According to expert cardiologist Dr. Bimal Chhajer, mangoes have natural sugars and fall under the medium glycaemic index category (56). They also have a low glycaemic load of 8.4

  • Glycaemic index (GI) shows how fast a food spikes blood sugar.
  • Glycaemic load (GL) shows how much blood sugar a portion of food will actually spike.

This means that mangoes are a safe choice of fruit, but people with diabetes should eat them in small portions, and avoid consuming them in juice or dried form. Pairing them with adequate protein and fibre can also help control blood sugar.

5 healthy mango recipes to try for weight loss

Are you ready to sweeten your weight loss journey? Then you will surely love these healthy mango recipes!

1. Mango chia pudding

Gently stir together two tablespoons of chia seeds with 1/2 cup of unsweetened milk (almond, soy, or skim) and 1/4 cup of ripe mango. Let it thicken in the fridge for at least 30 minutes (or overnight).

2. Green mango smoothie

In a mixer, add 1/2 cup of frozen mango chunks (raw), 1 cup of spinach or kale, 1/2 cup of water or unsweetened almond milk, and some lemon juice. Blend until smooth, and enjoy!

3. Mango ice cream

Freeze about 1-2 cups of ripe mango chunks for 4-6 hours. Then, blend the frozen mango chunks until it turns smooth, like ice cream. Add a little milk if needed. Freeze it again for 15-30 minutes for that perfect ice-cream finish.

4. No-sugar aam panna

Boil or roast 1-2 raw green mangoes until soft. Mash the pulp and mix it with chilled water. Add a pinch of black salt, jaggery powder, roasted cumin powder, and fresh mint leaves. Serve in a glass.

5. Mango smoothie

Blend 1 cup chopped mango, ½ cup yogurt, and 1 tbsp powdered flax seeds into a smoothie, chill for 10 minutes, and serve.

What is the best time to eat mangoes?

Looking for your ideal window to enjoy mangoes?

  • Eat mangoes in the morning or early afternoon for easy digestion, nutrient absorption, and steady all-day energy.
  • Children can snack on mangoes in the mornings or late in the afternoon for an energy boost.
  • Do you have PCOS or diabetes? Eat mangoes in the morning or with lunch for sugar level control. Eat mangoes with curd, nuts, or paneer if you have PCOS or diabetes.
  • If you have thyroid, eat mangoes in the morning or at midday after taking your medicines.
  • In pregnancy, eat mangoes mid-morning or at lunchtime to ease nausea and get more folate and vitamin C.
  • Avoid eating mangoes late in the evening or at bedtime as the slowed-down digestive system can cause bloating or sleep troubles.

Are mangoes really that healthy?

If you are working hard to lose weight, there's no need to cross mangoes off your list completely! They are delicious, healthy, and nutrient-packed fruits that deserve a place in your diet.

Eating them regularly (and in moderate amounts) provides your body with various vitamins, fibre, minerals, and antioxidants.

Although mangoes contain natural sugars, they can be enjoyed in a healthy way if you pair them with adequate protein or healthy fats.

If you are looking for science-backed ways to get fit and lose weight, try Aktive.

You don’t have to pick between joy and health. We help you build habits that sync with your body’s natural rhythms, so you can enjoy the foods you love without guilt.

FAQs

  • Can I eat mangoes during intermittent fasting?

  • Is it safe to eat mango peel?

  • Can I eat mangoes if I have PCOS?

  • I have thyroid. Can I eat mangoes?

  • Which is better, raw or ripe mango?

  • I have irritable bowel syndrome. Can I eat mangoes?

  • Can children eat mangoes?

  • Is it safe to eat mangoes during pregnancy?

  • Does eating mango have any side effects?

  • What factors affect the calorie content of mangoes?

  • Do different mango varieties have different calorie counts?

  • Which fruit is better for workout fuel, a mango or a banana?

  • How not to eat mangoes?

  • Is aamras healthy?

  • How to reduce toxicity from mangoes?

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References:

  • [1] Iqbal, H., Inam‐Ur‐Raheem, M., Munir, S., Rabail, R., Kafeel, S., Shahid, A., Khaneghah, A. M., & Aadil, R. M. (2023). Therapeutic potential of mangiferin in cancer: Unveiling regulatory pathways, mechanisms of action, and bioavailability enhancements – An updated review. Food Science & Nutrition, 12(3), 1413–1429. https://doi.org/10.1002/fsn3.3869
  • [2] Rosas, M., Pinneo, S., O’Mealy, C., Tsang, M., Liu, C., Kern, M., Hooshmand, S., & Hong, M. Y. (2021). Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults. Nutrition Metabolism and Cardiovascular Diseases, 32(2), 494–503. https://doi.org/10.1016/j.numecd.2021.11.001
  • [3] Dludla, P. V., Nkambule, B. B., Jack, B., Mkandla, Z., Mutize, T., Silvestri, S., Orlando, P., Tiano, L., Louw, J., & Mazibuko-Mbeje, S. E. (2018). Inflammation and oxidative stress in an obese state and the protective effects of gallic acid. Nutrients, 11(1), 23. https://doi.org/10.3390/nu11010023
  • [4] Niu, Y., Li, S., Na, L., Feng, R., Liu, L., Li, Y., & Sun, C. (2012). Mangiferin Decreases Plasma Free Fatty Acids through Promoting Its Catabolism in Liver by Activation of AMPK. PLoS ONE, 7(1), e30782. https://doi.org/10.1371/journal.pone.0030782