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The Health Benefits of Mango

Expertly reviewed by Chris Icamen · Dietetics and Nutrition

Written by Hello Doctor Medical Panel · Updated Oct 05, 2022

The Health Benefits of Mango

Mango is rich in vitamins, minerals, and antioxidants. It has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health. Best of all, it’s tasty and easy to add to your diet as part of smoothies and many other dishes.

Here are the other benefits of eating mango.

Benefits of Mango

1. Full of nutrients

There are over a dozen different types of polyphenols contained in the flesh, peel, and even seed f the mango fruit, which is why so many people adore it. Polyphenols are plant components that work as antioxidants to protect your body.

In one cup (165 grams) of fresh mango:

  • 1.4 grams of protein
  • 24.7 grams of carbohydrates
  • 0.06 grams of fat
  • 2.6 grams of fiber
  • 22. 5 grams of sugar
  • 67% of the daily requirement for vitamin C (dv)
  • 20% of the DV is plus copper
  • Folate: 18% of the DV
  • Vitamin B6: 12% of the daily value
  • Vitamin A: 10% of the daily value
  • Vitamin E: 10% of the Daily Value
  • Vitamin K: 6% of the daily value
  • Niacin: 7% of the daily value
  • Potassium: 6% of the DV
  • Riboflavin: 5% of the daily value
  • Magnesium: 4% of the DV
  • Thiamine: 4% of the daily value

Just 1 cup (165 grams) of fresh mangoes has about 67% of the daily value (DV) for vitamin C, a water-soluble vitamin that supports the immune system, aids in iron absorption, and encourages cell growth and repair.

The minerals copper and folate, which support healthy fetal growth and development and are particularly crucial nutrients during pregnancy, are also abundant in mango.

2. Calorie efficient

One whole mango has 202 calories (without the pit and 336g), and each serving is fat-, sodium-, and cholesterol-free. Mangoes also have a low-calorie count.

Fresh mango has a very low-calorie density, or how few calories there are in a given amount of food, with only about 100 calories in one cup (165 grams) of the fruit.

One study indicated that eating fresh fruit like mango at the beginning of a meal may prevent overeating later in the meal because most fresh fruits and vegetables have a low-calorie density. 

However, take in mind that this might not be the case for dried mango, which has a higher calorie density and 510 calories in 1 cup (160 grams) of dried mango. It may be recommended to consume dried mango in moderation due to its high-calorie density and sugar content, even if it is still rich in nutrients like vitamins, minerals, and antioxidants.

3. Aids in preventing diabetes

Fresh mango is relatively high in natural sugar compared to other fresh fruits, containing over 22 grams per cup. But, it can still be a healthy food choice for people trying to improve blood sugar control because it has a low gi and contains fiber and antioxidants that may help minimize blood sugar spikes. 

You may imagine that those who are trying to reduce their sugar intake or those with metabolic problems like diabetes could find this concerning. But there is no evidence that eating fresh mangoes causes diabetes or is hazardous for those who already have the disease.

In fact, numerous studies have even connected consuming more fresh fruit with a general decreased risk of diabetes. Few studies have specifically looked at the connection between fresh mango and diabetes.

Another recent study found that eating fruits and vegetables high in vitamin C and carotenoids may help prevent the onset of diabetes.

However, if you consume too much mango at once, its high natural sugar content could result in a surge in your blood sugar levels. Consequently, it may still be recommended to eat mango in moderation, which means eating no more than 1 cup (165 grams) at a time. It may also be helpful to eat mango with other foods high in fiber and protein to prevent blood sugar increases.

4. Rich in beneficial plant chemicals

Macronutrients (carbohydrates, proteins, amino acids, lipids, fatty, and organic acids), micronutrients (vitamins and minerals), and phytochemicals (phenolic, polyphenol, pigments, and volatile constituents) are the different categories of mango components. Mango is rich in polyphenols, which are plant compounds that act as antioxidants to protect your body. 

The flesh, skin, and seed kernel of this fruit contain over a dozen different varieties. Antioxidants are crucial because they shield your cells from free radicals, which are highly reactive substances that can harm them. Free radical damage has been connected in studies to aging symptoms and chronic illnesses. 

5. Improves immune system

Mango is a good source of nutrients that strengthen the immune system. One cup (165 grams) of mango contains 10% of the daily recommended amount of vitamin A, which is necessary for a strong immune system and is connected to a higher risk of infection. 

In addition, 1 cup (165 grams) of mango provides nearly 75% of your daily vitamin C needs, which can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defenses.

Vitamins A, C, K, and E, as well as folate and numerous B vitamins, are all present in mango and may all assist to strengthen immunity.

6. Promotes heart health

Nutrients included in mangoes help a healthy heart. For instance, it contains nutrients like magnesium and potassium that support healthy blood flow and which help your blood vessels relax, lowering blood pressure. 

Mangiferin, a powerful antioxidant found in mangoes, may be beneficial for heart health. Mangiferin may shield heart cells against oxidative stress, cell death, and inflammation. Additionally, it could aid in lowering your blood levels of triglycerides, free fatty acids, and cholesterol. 

These results are encouraging, but additional research is required to fully understand the relationship between mangiferin and human heart health.

7. May promote eye health

Minerals included in mangoes assist healthy eyes. The antioxidants, lutein and zeaxanthin, are two essential elements found in mangoes. Lutein and zeaxanthin appear to shield your eyes from damaging blue light while functioning as a natural sunscreen inside the retina. 

In addition, mangos are a good source of vitamin A, which promotes the health of the eyes.

Dry eyes and nighttime blindness have been related to low levels of vitamin A in the diet. More severe deficits can result in more serious problems, like corneal scarring. 


Mango has been linked to numerous health advantages, including enhanced immunity, improved digestive and ocular health, and potential anticancer effects. Best of all, it is tasty and simple to incorporate into your diet as part of smoothies and many other recipes.

Learn other Nutrition Facts here


Hello Health Group does not provide medical advice, diagnosis or treatment.

Expertly reviewed by

Chris Icamen

Dietetics and Nutrition

Written by Hello Doctor Medical Panel · Updated Oct 05, 2022

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