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Mango

Fruit

Mango

A sweet, tropical fruit rich in vitamin C, vitamin A, and dietary fiber.

A sweet, juicy tropical stone fruit with golden-orange flesh, prized for its rich flavor and high vitamin content.

carbohydrate-dense tropical fruit

Typical serving · 150g

Common varieties · alphonso, ataulfo, haden, keitt, tommy atkins +1 more

68health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Mangoes provide fast-digesting carbohydrates with moderate fiber, leading to moderate satiety. The macronutrient profile is carb-dominant with minimal fat and protein. As a minimally processed whole food, it retains natural digestive enzymes like amylades and phytonutrients.

Varieties: alphonso · ataulfo · haden · keitt · tommy atkins · kent

#mango#tropicalfruit#vitaminc#vitamina#lowglycemic#digestiveenzymes#fruitsugar#weightlossfood#antioxidants#wholefood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

60kcal

Density 0.60 kcal/g

Protein

0.8g

Carbs

15g

Fat

0.4g

Fiber

1.6g

Sugar

13.7 g

Sodium

1 mg

Potassium

168 mg

Glycemic index

51

Glycemic load

8

Water content

83%

Standout compounds

Nutrient highlights

  • Vitamin C

    high

    Supports immune function and collagen synthesis

  • Vitamin A

    high

    Promotes eye health and immune regulation

  • Folate

    moderate

    Essential for cell division and DNA synthesis

  • Fiber

    moderate

    Slows digestion and supports gut microbiome

Wellness map

Health scores & processing

Weight loss
70
Satiety
55
Blood sugar
60
Gut health
65
Heart health
65
Fitness
60
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw mango is a whole, unprocessed plant food with intact cellular structure and nutrient matrix.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugargood
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Mango flesh is generally safe, but the peel can harbor agricultural chemicals and urushiol, which causes allergic contact dermatitis in sensitive individuals.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues on peel
  • urushiol on peel

Safer choices

Organic mangoes to reduce pesticide exposure.

Prep tips

Wash thoroughly under running water before cutting to avoid transferring contaminants from the peel to the flesh via the knife.

Conventional mangoes frequently retain pesticide residues on the skin, though flesh penetration is typically minimal.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content improve fullness per calorie, though natural sugars require portion awareness.

  2. Blood sugar

    Low glycemic index and moderate fiber slow sugar absorption, but large servings can elevate blood glucose.

  3. Fitness & energy

    Provides quick-digesting simple carbohydrates ideal for pre-workout energy, but lacks protein for muscle recovery.

  4. Gut health

    Contains dietary fiber and digestive enzymes like amylase, which aid in breaking down food and supporting microbiome diversity.

  5. Processing quality

    Whole, unprocessed food with maximal nutrient retention and no added ingredients.

  6. Food safety

    Primary concern is pesticide residue on the skin; washing before slicing mitigates cross-contamination risk.

  7. Common mistakes

    Overconsuming dried mango or mango juice, which concentrates sugar and removes fiber, spiking blood sugar.

  8. Best preparation

    Consumed fresh and raw to preserve heat-sensitive vitamin C and natural enzymes.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • pre-workout snack

    Provides fast-digesting carbohydrates for quick energy before exercise.

  • vitamin C boost

    Supports immune system and collagen production with high vitamin C content.

  • healthy dessert alternative

    Satisfies sweet cravings with natural sugars and beneficial nutrients instead of empty calories.

Balance sheet

Pros & cons

Upsides

  • Rich in immune-boosting vitamin C
  • High in vitamin A for eye health
  • Contains digestive enzymes like amylase
  • Low glycemic index helps moderate blood sugar
  • High water content promotes fullness

Trade-offs

  • High in natural sugars compared to berries
  • Can spike blood sugar if overconsumed
  • Peel can cause allergic contact dermatitis
  • Dried and juiced forms concentrate sugar and lose fiber

Fit check

Who is it for?

Great match

  • pre-workout energy
  • satisfying sweet cravings naturally
  • vitamin C supplementation
  • digestive support

Consider alternatives

  • strict ketogenic diets
  • zero-sugar diets
  • high-protein diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Mango

    This food

    Mango

    VS90% alike
    Papaya

    Compare with

    Papaya

    Papaya is lower in sugar and calories, making it slightly better for weight loss, while both offer digestive enzymes.

    Papaya is lower in sugar and calories than mango, making it a better choice for weight loss, while both provide beneficial digestive enzymes.

    Mango vs Papaya
  • Mango

    This food

    Mango

    VS85% alike
    Pineapple

    Compare with

    Pineapple

    Mango has a lower glycemic index than pineapple, making it slightly better for blood sugar control.

    Mango has a lower glycemic index than pineapple, making it slightly better for blood sugar control, though both are nutritious tropical choices.

    Mango vs Pineapple
  • Mango

    This food

    Mango

    VS80% alike
    Banana

    Compare with

    Banana

    Mango is lower in calories and better for weight loss, while bananas offer more potassium and satiety for workout fuel.

    Mango is lower in calories and better for weight loss, while bananas provide more potassium and satiety for workout fuel.

    Mango vs Banana
  • Mango

    This food

    Mango

    VS75% alike
    Peach

    Compare with

    Peach

    Peaches are significantly lower in sugar and calories, making them a leaner alternative.

    Peaches are lower in sugar and calories, making them a better choice for weight loss and blood sugar management than mangoes.

    Mango vs Peach
  • Mango

    This food

    Mango

    VS75% alike
    Cantaloupe

    Compare with

    Cantaloupe

    Cantaloupe provides similar vitamin A with fewer calories and less sugar, making it a leaner alternative.

    Cantaloupe provides similar vitamin A with fewer calories and less sugar, making it a leaner alternative to mango.

    Mango vs Cantaloupe
  • Mango

    This food

    Mango

    VS70% alike
    Apple

    Compare with

    Apple

    Apples offer more fiber and less sugar for better satiety and blood sugar control, while mangoes excel in vitamin C content.

    Apples offer more fiber and less sugar for better satiety and blood sugar control, while mangoes excel in vitamin C content.

    Mango vs Apple
  • Mango

    This food

    Mango

    VS70% alike
    Orange

    Compare with

    Orange

    Oranges are lower in sugar and higher in fiber per calorie, offering better blood sugar stability.

    Oranges provide more fiber and less sugar per serving, offering better blood sugar stability than mangoes.

    Mango vs Orange
  • Mango

    This food

    Mango

    VS65% alike
    Watermelon

    Compare with

    Watermelon

    Watermelon is lower in calories for weight loss, but mango has a lower glycemic load and more fiber for blood sugar control.

    Watermelon is lower in calories for weight loss, but mango has a lower glycemic load and more fiber for blood sugar control.

    Mango vs Watermelon
  • Mango

    This food

    Mango

    VS50% alike
    Avocado

    Compare with

    Avocado

    Avocado provides healthy fats and almost no sugar, making it vastly superior for blood sugar control and satiety.

    Avocado provides healthy fats and almost no sugar, making it vastly superior for blood sugar control and satiety compared to mango.

    Mango vs Avocado
  • Mango

    This food

    Mango

    VS65% alike
    Strawberries

    Compare with

    Strawberries

    Strawberries are much lower in sugar and calories and higher in fiber, making them better for weight loss and blood sugar.

    Strawberries are significantly lower in sugar and higher in fiber, making them better for weight loss and blood sugar management than mangoes.

    Mango vs Strawberries

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are mangoes good for weight loss?

    Yes, in moderation. Mangoes are low in calories and high in water and fiber, which promotes satiety, but their natural sugar content means portion control is important.

  • Can diabetics eat mangoes?

    Yes, mangoes have a low to medium glycemic index (51) and low glycemic load, meaning they raise blood sugar moderately when eaten in standard portions.

  • How much sugar is in a mango?

    A whole mango contains about 45 grams of sugar, but its fiber content slows down sugar absorption compared to fruit juices.

  • Is mango high in carbs?

    Mango is a carb-dominant fruit, providing about 15 grams of carbohydrates per 100 grams, mostly from natural sugars.

  • What are the benefits of eating mangoes?

    Mangoes are rich in vitamin C, vitamin A, and antioxidants. They support immune function, skin health, and digestion.

  • Is dried mango as healthy as fresh mango?

    No, dried mango is much higher in sugar and calories per serving and lacks the water content that makes fresh mango filling.

  • Can you eat mango skin?

    While edible, mango skin contains urushiol which can cause allergic reactions in some people, and it often harbors pesticide residues.

  • Does mango help with digestion?

    Yes, mangoes contain dietary fiber and digestive enzymes like amylase that help break down food and support gut health.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons