In certain parts of the world, mango ( Mangifera indica), is known as the “king” of fruits.

1. Filled with Nutrients

Mango is a popular fruit that many people love. It’s not only delicious, but it’s also very nutritious.

One cup (165g) of fresh mango is sufficient.

• Calories: 99
• Protein: 1.4 grams
• Carbs24.7g
• Fat 0.6 grams
• Fiber:2.6 Grams
• Sugar: 22.5g
• Vitamin D: 67% Daily Value (DV).
• Copper 20% of DV
• Folate 18% DV
• Vitamin A6: 12%
• Vitamin A10% DV
• Vitamin E 10% DV
• Vitamin A:6% DV
• Niacin 7%
• Potassium 6%
• Riboflavin 5% DV
• Magnesium 4%
• Thiamine 4% DV

One of the most striking nutrient facts about fresh mango is that it provides almost 67% of the daily value for Vitamin C in just one cup (165g).

Mango also contains the essential nutrients folate and copper, which are particularly important during pregnancy.

SUMMARY- Mango has low calories but high levels of nutrients, including vitamin C which aids in immunity, iron absorption, cell growth, and repair.

2. Low in Calories

Mangoes are low in calories, which is another benefit.

Fresh mango is a small amount of food with less than 100 calories. It contains only 165g (or 1 cup) of calories.

Most fresh fruits and vegetables have low calories. A study showed that eating fresh fruits like mango before a meal can help you avoid overeating later in the meal.

This may not apply to dried mango. Only 1 cup (160g) of dried mango has 510 calories, 106g sugar and a higher calorie density.

Dried mango is rich in vitamins, minerals and antioxidants. However, you may want to limit its intake due to its high calorie content and high sugar content.

SUMMARY- One cup (165g) mango serves contains less than 100 calories. Mango’s low-calorie content makes it an excellent choice for those who want to lower their calorie intake and still feel full and satisfied.

3. May Help Prevent Diabetes

Fresh mango has a high natural sugar content compared to other fresh fruits. It contains over 22 grams per cup (165g).

This could be troubling for people with metabolic conditions such as diabetes or those trying to reduce their sugar intake.

There is no evidence that fresh mangoes are unhealthy or cause diabetes.

Many studies actually link a higher intake of fresh fruit to a lower risk for diabetes.

Research on the relationship between fresh mangoes and diabetes has been sparse.

One study found that people who added 10g of freeze-dried mango daily to their diet for 12 weeks saw significant improvements in their blood sugar levels.

A recent study found that eating fruits and vegetables rich in vitamin C and carotenoids can help prevent diabetes from developing. Mango, which is rich in both nutrients, may offer similar benefits, but more research is needed.

However, mango has a high level of natural sugars so it can cause an increase in blood sugar levels if eaten in excess.

It is best to eat mango in moderation. This means that you should only eat about 1 cup (165g) of the fruit at a time. You may want to serve it with foods rich in fiber or protein, which may help reduce blood sugar spikes.

SUMMARY- You can reduce your chance of developing diabetes if you only eat moderate amounts of fresh mango. Fresh mango is not as sugary as dried mango.

4. Healthy Plant Compounds High

Mango is rich in polyphenols. These are plant compounds that protect the body from free radicals ( 1Trusted source, 2Trusted source).

There are over a dozen types of this fruit in its flesh, skin, and seed kernel. These include (23Trusted Source, 24Trusted Source, 25Trusted Source):

• Mangiferin
• Catechins
• anthocyanins
• Gallic acid
• kaempferol
• rhamnetin
• benzoic acid

Antioxidants protect your cells from free radicals. These highly reactive compounds can cause cell damage.

Research has shown that free radical damage can cause signs of aging as well as chronic diseases.

Mangiferin is the most popular of all the polyphenols. It’s often called a “super antioxidant” because it has a high level of power.

Mangiferin has been shown to counter free radical damage in cancers and diabetes.

SUMMARY- Mango contains over a dozen types of polyphenols. This includes mangiferin which is particularly powerful. Your body uses polyphenols as antioxidants.

5. It Contains Immune-Boosting Nutrients

Mangoes are a great source of immune-boosting nutrients.

One cup (165g) of mango provides 10% daily Vitamin A.

Vitamin A is vital for a healthy immune system. Infections are more likely to occur if you don’t get enough vitamins.

A cup of mango (165g) provides 75% of your Vitamin C daily needs. This vitamin can increase your body’s ability to produce white blood cells that fight disease, make these cells more efficient, and improve your skin defenses.

Other nutrients found in mango include.

• Copper
• Folate
• Vitamin E
• Several B vitamins

SUMMARY- Mangoes are a good source of folate and several B vitamins as well as vitamins A C K and E. All of these vitamins may boost immunity.

6. Heart Health Support

Mango is rich in nutrients that promote a healthy heart.

It contains magnesium, potassium, and other nutrients that help to maintain healthy blood flow. These nutrients relax blood vessels, which promotes lower blood pressure.

Mango’s super-antioxidant mangiferin may also be beneficial for your heart health.

Mangiferin has been shown to protect the heart cells from inflammation and oxidative stress in animal studies.

It may also lower cholesterol, triglycerides and free fatty acid levels.

These findings are encouraging, but there is still very little research on mangiferin’s effects on heart health. More research is needed.

SUMMARY- Mango is rich in magnesium, potassium and the antioxidant mangiferin which support healthy heart function.

7. May Improve Digestive Health

Mango is a fruit with many great properties that are excellent for digestion health.

It contains amylases, a group of digestive enzymes.

Digestive enzymes are responsible for breaking down large food molecules, so your body can absorb them quickly.

Complex carbs are broken down into sugars by amylases (such as glucose and maltose). These enzymes are more active when ripe mangoes are ripe, which is why they’re usually sweeter than unripe.

Mango also contains a lot of water and dietary fiber, so it can help with digestion issues such as constipation or diarrhea.

A 4-week study of adults suffering from chronic constipation showed that eating mango daily was more effective than taking a supplement with soluble fiber comparable to mango.

This suggests that mangoes might contain other ingredients that support digestive health in addition to dietary fiber. More research is necessary.

SUMMARY- Mango contains digestive enzymes, water and dietary fiber. These compounds help to improve various aspects of digestive health.

8. May Support Eye Health

Mangoes are full of nutrients that support healthy eyes.

They contain two key nutrients, the antioxidants lutein and zeaxanthin.

They are found in your retina, which converts light into signals for your brain to interpret. These nutrients are concentrated in the middle of the retina, also known as the macula.

Lutein and zeaxanthin, which are natural sun blocks, act inside the retina to absorb excess light. They also protect your eyes against harmful blue light.

Mango also contains vitamin A which is good for eyesight.

Dry eyes and nighttime blindness have been linked to a lack of dietary Vitamin A. More serious problems, like corneal scarring, can result from severe deficiencies.

SUMMARY- Vitamin A, lutein, and zeaxanthin are all found in mango, which can support your eyesight. While lutein and zeaxanthin can protect your eyes from the sunlight, a deficiency in vitamin A could cause vision problems.

9. Mango Can Lower Chances of Cancer

Polyphenols found in mangoes are thought to have anticancer properties.

Polyphenols may help prevent oxidative stress from causing cancer. 

In animal and test-tube studies, mango polyphenols have been shown to reduce oxidative stress. They have been shown to stop or destroy the growth of many cancer cells including prostate and colon cancers, leukemia, and cancers of the lung, colon, and breast.

Mangiferin is a key polyphenol found in mangoes and has been gaining attention for its promising anticancer properties.

It was found to reduce inflammation and protect cells from oxidative stress in animal studies.

These studies are encouraging, but more research in humans is needed to understand the anticancer potential of mango polyphenols in humans.

SUMMARY- Mango polyphenols can fight oxidative stress. This is linked to many conditions such as colon, lung, breast and bone cancers.

10. It’s Versatile & Easy to Include In Diet

Mango is versatile and delicious. It’s easy to add it to your diet.

Its hard skin, large pit and size might make it difficult to trim.

This is a good way to cut a mango.

1. To separate the flesh and pit, slice long vertical slices of mango skin about 1/4 inch (6 mm).
2. Each slice of flesh should be cut into a grid-like shape without removing the skin.
3. Take the flesh from the skin and scoop it out.

These are just a few ways to enjoy mango.

• Blend it into smoothies.
• Mix it with salsa.
• It can be made into a summer salad.
• It can be sliced and served with other tropical fruits.
• Chop it and add to your quinoa salad.
• Mango can be added to Greek yogurt and oatmeal
• Grilled mango is a great addition to burgers and seafood.

Mango is sweeter than other fruits and has more sugar. Moderation is important. It’s best to limit mango consumption to 2 cups (330g) per day.

SUMMARY- Mango is delicious and can be enjoyed in many different ways. Mango is sweeter than other fruits so it’s best to enjoy it in moderation.

The Bottom Line

Mango is high in vitamins, minerals and antioxidants. It has been linked with numerous health benefits including possible anticancer effects and improved immunity, digestive, and eye health.

It’s delicious and easy to include in smoothies and other meals.

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