Is Mango Good For Weight Loss? Here’s What You Need To Know 2024

is mango good for weight loss
Mango is a fruit full of many health benefits. Photo: Romix Image/Shutterstock

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Weight loss is not a walk in the park. It requires lifestyle changes, exercises, and a hypocaloric diet. Speaking of diet, many of us associate fruit and vegetable supplements with a weight loss plan. One common fruit we often have is mango.

But is mango good for weight loss?  

Mango might be able to support weight management efforts since it is packed with nutrients and fiber.  So, in this article, we will delve into the nutritional profile of mangos and explore their potential for weight loss.

We will also show you how to incorporate mango into a balanced weight-loss diet plan. So, if you’re curious about how this tropical fruit can contribute to your weight loss journey, read on to discover the many benefits of mango.

Is Mango Good For Losing Weight?

Yes, mango is good for losing weight. Mango is a delicious and nutritious fruit that is relatively low in calories compared to some other fruits. It also contains fiber, which can aid in making you feel full and satisfied, potentially helping with weight management by curbing overeating.

Incorporating mangoes as part of a balanced diet alongside regular exercise and a healthy lifestyle can benefit weight loss.

Is Mango Fattening Or Good For Weight Loss?

Is Mango Fattening Or Good For Weight Loss
Mangos are a delicious and versatile fruit. Photo: Romix Image/Shutterstock

Why do mangos qualify for weight loss? Is mango a fattening fruit? Mangoes are not only a delicious fruit, but they also offer a range of nutrients. 

Here’s a general nutritional profile[1] for one mango fruit (336 grams):

  • Water: 281 grams.
  • Calories: 202 kcal.
  • Carbohydrates: 50.4 grams.
  • Fiber: 5.38 grams.
  • Sugars: 46 grams.
  • Protein: 2.76 grams.
  • Fat: 1.28 grams.
  • Vitamin C: 122 milligrams. 
  • Vitamin E: 3.02 milligrams.
  • Calcium:  37 milligrams.
  • Potassium:  564 milligrams.
  • Copper: 0.373 milligrams.

This information shows that the fat content in one mango fruit is only 1.28 grams. So they are not fattening and do not necessarily cause weight gain or pose the need for additional fat burners in the diet.

Mangoes are also rich in antioxidants like zeaxanthin[2] and beta-carotene,[3] which are beneficial for eye health and may also have anti-inflammatory properties.

They also provide a good amount of vitamin C, aiding the immune system, and vitamin A, which is important for skin and vision health.

Benefits Of Eating Mangoes When Trying To Lose Weight

Benefits Of Eating Mangoes When Trying To Lose Weight
Mangoes help you burn fat, stay hydrated, and more. Photo: Piyaset/Shutterstock

If you want to burn fat, exploring the benefits of adding mangoes to your weight loss regimen can be the first step. Understanding how this fruit contributes positively to your journey toward a healthier weight involves recognizing its inherent benefits.

Let’s answer the question, “Is mango good for diet for weight loss?” by delving into the benefits that mangoes offer to achieve your weight loss goals.

High In Fiber

As mentioned earlier, mangoes are high in fiber, significantly promoting satiety. Consuming fiber-rich foods, like mangoes, makes you feel fuller for longer periods.[4] This reduces the likelihood of overeating or snacking on unhealthy foods. Including mangoes in your meals or snacks will help control cravings and support weight loss efforts.

Mangoes also contain compounds that may help regulate appetite, such as leptin and ghrelin. These hormones play a role in signaling when you’re full or hungry. With a healthy balance of these hormones, mangoes can improve appetite control[4] and potentially reduce the tendency to overeat.

Moreover, the rich nutritional profile of mangoes should not be overlooked; they are an excellent source of vitamins A and C, which support various bodily functions while boosting the immune system.

Low In Calories

Despite their naturally sweet and indulgent taste, Mangoes can be a surprising ally in weight loss journeys due to their low-calorie content and numerous health benefits. With only around 60 calories per 100-gram[1] (about ⅔ cup) serving, fresh raw mangoes can be included in a calorie deficit diet without compromising weight loss efforts.

This is even better if you wonder, “Is dried mango good for weight loss?” A slice of unsweetened dried mango has only 25 calories.[5] So, a single slice alongside your meal is helpful if you want to lose weight or maintain a healthy weight. But overall, it has more sugar content and calories than raw mango, so caution and portion control is necessary.

Reduce Blood Sugar 

Now that we’ve established mangoes as a low-calorie snack, let’s explore another reason why mangos are one of the best fruits for weight loss. High blood sugar has an effect on weight gain because it is a risk factor for diabetes. Now, you might wonder if mangoes, a sweet fruit, can cause a spike in your sugar levels.

While mangoes do contain natural sugars, their glycemic index is moderate. Some studies also suggest that mangoes might help reduce[6] blood sugar. This suggests that daily mango consumption may improve certain risk factors associated with overweight and obesity.

Also, mangiferin, a bioactive substance found in mango seeds, peel, and pulp, is thought to have anti-cancer and anti-bacterial properties.[7] Eating mango improved certain chronic disease risk factors,[8] like diabetes. This means that incorporating mangoes into your diet can potentially assist in better blood sugar management and overall weight loss.

High Water Content

When it comes to losing weight, incorporating mangoes into your diet can be wise due to their high water content. The succulent flesh of mangoes is rich in water. So, fresh mango consumption may help prevent overeating or indulging in calorie-dense snacks.

The high water content also facilitates proper digestive health by preventing constipation and promoting regular good gut health and bowel movements. A study showed that their potential contribution to lowering intestinal inflammation[9] and promoting intestinal integrity has been demonstrated.

So, the hydrating properties of mangoes make them an excellent choice for losing weight while ensuring a good dose of vitamins and minerals.

How Many Mangoes Should You Eat In A Day?

The number of mangoes you should eat daily depends on factors like your overall diet, activity level, and individual health goals. While mangoes are nutritious, they also contain natural sugars, so moderation is key.

A good rule of thumb is to consider the portion size and your daily calorie intake. When you eat mangoes, one serving is typically around one cup of diced mango, which provides around 100 calories.

Enjoying one to two servings of mango daily as part of a well-balanced diet should be fine. However, it’s crucial to consider your overall calorie intake and ensure that eating mangoes fits within your daily nutritional goals.

If you have specific health concerns, it’s wise to consult a healthcare professional or a registered dietitian for personalized advice on the appropriate portion size of mangoes for your individual needs, especially if you are trying to lose weight.

Best Ways To Add Mangoes To Your Diet

Mangoes can be a delightful addition to various dishes. As we have now seen, they are more than a sweet treat and can actually be helpful for your weight loss journey.  There are also many of the best ways to add mangos to your diet. Here are three recipes showcasing different ways to add mangoes to your diet:

Mango Avocado Fruit Salad Salsa

Avocados are another great fruit for weight loss. So having them alongside mangos is a double treat: 

Ingredients:

  • 1 ripe mango, diced
  • 1 ripe avocado, diced
  • 1/4 cup red onion, finely chopped
  • 1 small jalapeño, seeded and minced
  • Juice of 1 lime
  • 2 tablespoons fresh cilantro, chopped
  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine the diced mango, avocado, red onion, jalapeño, lime juice, and cilantro.
  2. Gently toss everything together until well-mixed.
  3. Season with salt and pepper to taste.
  4. Serve this refreshing salsa with tortilla chips on top of grilled chicken or fish or as a side dish to complement various meals.

Mango Coconut Smoothie

Smoothies are another great weight loss tool. They contain numerous ingredients that bring your nutrient needs all together. Some include greens powder, avocados, and many more. Here is a simple smoothie containing mango:

Ingredients:

  • 1 ripe mango, peeled and diced
  • 1/2 cup coconut milk
  • 1/2 cup Greek yogurt
  • 1 tablespoon honey or agave syrup (optional for added sweetness)
  • Ice cubes (optional for a chilled smoothie)

Instructions:

  1. Place the diced mango, coconut milk, Greek yogurt, and sweetener (if using) into a blender.
  2. Blend until smooth and creamy.
  3. Add ice cubes if desired and blend again until you reach the desired consistency.
  4. Pour into a glass and enjoy this tropical and creamy smoothie as a refreshing breakfast or snack.

Grilled Mango Shrimp Skewers

Grilled mango shrimp skewers are a flavorful dish that combines the sweetness of mangoes with succulent grilled shrimp. If used as part of a calorie-deficit diet, grilled shrimp may help you burn body fat.

This dish offers a perfect blend of savory grilled shrimp and the natural sweetness of mangoes, making it a delightful addition to any meal. Here’s a basic recipe:

Ingredients:

  • 1 pound large shrimp, peeled and deveined
  • 2 ripe mangoes, peeled and cubed
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 2 cloves garlic, minced
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Wooden skewers, soaked in water for 30 minutes

Instructions:

  1. In a bowl, whisk together olive oil, lime juice, minced garlic, paprika, salt, and pepper to create a marinade.
  2. Thread the shrimp and mango cubes onto the soaked skewers, alternating between shrimp and mango.
  3. Brush the skewers with the marinade.
  4. Preheat a grill or grill pan to medium-high heat and grill the skewers for about 2-3 minutes per side until the shrimp is cooked through and the mangoes have grill marks.
  5. Serve these delicious skewers as an appetizer or a main course, pairing them with rice, salad, or your favorite side dishes.

Conclusion

Mangoes offer more than just sweetness; they substantially boost satiety, aiding in controlling cravings and regulating appetite. Their glycemic index and blood sugar-regulating properties make them even better.

However, overconsumption could counteract these advantages. Balancing mango intake within your daily calorie goals and regular physical activity can maximize the benefits of this delicious fruit in your weight loss journey.

Frequently Asked Questions

Is mango high in calories?

Mangoes contain moderate calories. A medium-sized mango has around 150 calories and is rich in vitamins. Enjoy them in moderation within your daily intake for a balanced diet.

​Is dried mango good for weight loss?

Dried mango can hinder weight loss due to concentrated sugars and higher calorie content by weight. Opt for fresh fruits with more fiber for weight management.

Is it safe to eat mango if you have diabetes?

Those with diabetes can enjoy mangoes in controlled portions. The natural sugars in mangoes can affect blood sugar levels. Monitor intake, consider your overall diet, and consult a healthcare professional.

What is the best time to consume mangoes?

Enjoy mangoes earlier in the day to benefit from their energy boost. Mornings or middays are great, allowing your body ample time to process the natural sugars and use the energy throughout the day.

+ 9 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Usda.gov. (2024). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Ana Gabriela Murillo, Hu, S. and María Luz Fernández (2019). Zeaxanthin: Metabolism, Properties, and Antioxidant Protection of Eyes, Heart, Liver, and Skin. Antioxidants, [online] 8(9), pp.390–390. doi:https://doi.org/10.3390/antiox8090390.
  3. Fatima Tuj Johra, Asim Kumar Bepari, Anika Tabassum Bristy and Hasan Mahmud Reza (2020). A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants, [online] 9(11), pp.1046–1046. doi:https://doi.org/10.3390/antiox9111046.
  4. Pinneo, S., O’Mealy, C., Rosas, M., Tsang, M., Liu, C., Kern, M., Hooshmand, S. and Mee Young Hong (2022). Fresh Mango Consumption Promotes Greater Satiety and Improves Postprandial Glucose and Insulin Responses in Healthy Overweight and Obese Adults. Journal of Medicinal Food, [online] 25(4), pp.381–388. doi:https://doi.org/10.1089/jmf.2021.0063.
  5. Usda.gov. (2024). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102633/nutrients
  6. Rosas, M., Pinneo, S., O’Mealy, C., Liu Chang-qi, Kern, M., Hooshmand, S. and Mee Young Hong (2021). Effects of Fresh Mango Consumption on Blood Glucose, Insulin, and Other Cardiovascular Disease Risk Factors in Overweight and Obese Adults. Current Developments in Nutrition, [online] 5, pp.366–366. doi:https://doi.org/10.1093/cdn/nzab037_076.
  7. Imran, M., Muhammad Sajid Arshad, Masood Sadiq Butt, Kwon, J., Muhammad Umair Arshad and Muhammad Tauseef Sultan (2017). Mangiferin: a natural miracle bioactive compound against lifestyle related disorders. Lipids in Health and Disease, [online] 16(1). doi:https://doi.org/10.1186/s12944-017-0449-y.
  8. Sepideh Alasvand Zarasvand, Mullins, A., Arjmandi, B.H. and Haley-Zitlin, V. (2023). Antidiabetic properties of mango in animal models and humans: A systematic review. Nutrition Research, [online] 111, pp.73–89. doi:https://doi.org/10.1016/j.nutres.2023.01.003.
  9. Kim, H., Maria Joselyn Castellón-Chicas, Arbizu, S., Talcott, S.T., Drury, N.L., Smith, S. and Mertens‐Talcott, S.U. (2021). Mango (Mangifera indica L.) Polyphenols: Anti-Inflammatory Intestinal Microbial Health Benefits, and Associated Mechanisms of Actions. Molecules, [online] 26(9), pp.2732–2732. doi:https://doi.org/10.3390/molecules26092732.

ABOUT THE AUTHOR

Dr. Susan Adeosun (MPH, MD) is a medical doctor and public health enthusiast. She has over five years’ worth of experience in public health and preventive medicine and is a firm believer in the famous phrase… See More