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In some parts of the world, mango (Mangifera indica) is called the “king of fruits” (1Trusted Source).
It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color (1Trusted Source, 2Trusted Source).
Mango is not only delicious but also boasts an impressive nutritional profile. Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it.
Another benefit of mango is that it’s low in calories.
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calorie density, meaning that it has few calories for the volume of food it provides.
In fact, most fresh fruits and vegetables tend to have a low calorie density. One study found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal (11Trusted Source).
Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density (13Trusted Source).
Though dried mango is still rich in nutrients like vitamins, minerals, and antioxidants, it may be best to consume it in moderation due to its high calorie density and sugar content.
SUMMARY
A 1-cup (165-gram) serving of mango contains fewer than 100 calories. Its low calorie density makes it a great choice if you’re looking to reduce your calorie intake while still feeling full and satisfied.
3. May help prevent diabetes
Fresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).
You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake.
However, no evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition.
In fact, many studies have even linked a higher intake of fresh fruit with a lower risk of diabetes overall (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Not much research has examined the specific relationship between fresh mango and diabetes.
However, one study did find that people who added 10 grams of freeze-dried mango to their diet every day for 12 weeks experienced significant improvements in blood sugar levels (18Trusted Source).
Another recent study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help prevent the onset of diabetes. Mango is high in both these nutrients, so it may provide similar benefits, though more research is needed (19Trusted Source, 20Trusted Source, 21Trusted Source, 22Trusted Source).
Still, because mango is high in natural sugars, it has the potential to cause a spike in your blood sugar levels if you eat too much at one time.
Thus, it may still be best to consume mango in moderation, meaning a typical portion size of about 1 cup (165 grams) at a time. It may also help to pair it with other foods that are rich in fiber and protein, as this may help limit blood sugar spikes.