Health Benefits, Nutrition and Recipe Ideas

Mango is a tropical fruit that belongs to the same botanical family as sumac, cashews and pistachios. Known for its creamy texture, vibrant yellow flesh and sweet flavor, mango is also packed with essential nutrients and carotenoids—plant compounds with potent antioxidant properties. “Mango is exceptionally high in beta-carotene, lutein and [other] carotenoids, which are what gives mango that beautiful yellow color we all know and love,” says Kirbie Daily, MS, RDN, LDN, interim director of Olympic Nutrition with the University of Memphis. Its impressive nutrient profile—including fiber, vitamin C and vitamin A—makes mango a delicious way to boost your daily intake of vitamins, minerals, antioxidants and other important nutrients. Here’s why this tropical favorite deserves a spot in your regular fruit rotation. 

Health Benefits of Mangos

It’s a Good Source of Fiber

Eating enough fiber is key for digestive health and may also help lower cholesterol and reduce the risk of chronic diseases, including heart disease and certain types of cancer. One cup of mango has 3 grams of fiber, or approximately 10% of the daily value. “The specific type of fiber found in mangos, known as pectin, is a prebiotic fiber that feeds ‘good’ gut bacteria to support a healthy gut,” says Daily.

Pectin is a non-digestible carbohydrate, meaning that it doesn’t get broken down and absorbed. Instead, pectin is fermented by friendly bacteria in the large intestine. This process produces short-chain fatty acids (SCFAs), which help reduce chronic inflammation and may protect against certain diseases like colorectal cancer and inflammatory bowel disease (IBD).

It’s Rich in Carotenoids

Mango is rich in carotenoids—plant compounds with potent antioxidant properties. Specifically, mango contains beta-carotene, lutein and zeaxanthin, which are known for their roles in eye and immune health. Beta-carotene is a precursor to vitamin A and gets converted into this essential vitamin in the body. Mary-Catherine LaBossiere, MPH, RD, LDN, registered dietitian and owner of Defy Nutrition, points out that one mango provides approximately 12% of the daily value for vitamin A. In addition to supporting eye health, vitamin A is a key nutrient for reproductive health, as it aids in sperm and egg development and supports fetal growth during pregnancy.

It May Be Good for Your Joints

Mango is an excellent source of vitamin C, a nutrient that offers unexpected benefits for joint health. Daily explains that in addition to its role in immune health, vitamin C is essential for collagen formation. Collagen is a protein that provides structure and support to connective tissues, including skin, bones, ligaments and cartilage. It also helps produce fluid that lubricates joints and reduces friction.

It May Support Heart Health

One cup of mango provides approximately 8% of the daily value for potassium, a nutrient many Americans lack due to limited fruit and vegetable intake. Potassium is a key nutrient for heart health, thanks to its role in blood pressure management. The movement of potassium and sodium in and out of cells helps the body maintain a healthy fluid balance. Without adequate potassium, this balance can shift, making it harder for your heart to pump blood. Over time, this may lead to high blood pressure and an increased risk of stroke and heart disease. 

It Aids in Iron Absorption

Another benefit of mango’s high vitamin C content is that it may help boost iron absorption. Daily notes that vitamin C may be particularly helpful for pairing with plant-based sources of iron. This is because vitamin C binds with non-heme iron (iron from plants) and stores it in a form that’s easier for the body to absorb.

It May Boost Diet Quality 

Eating mango regularly may also help boost the overall quality of your diet. One study found that children and adults who included mango in their diets consumed less added sugar and more essential nutrients, like fiber, potassium, vitamin A and vitamin C. These individuals also showed significantly better diet quality compared to those who didn’t eat mangos. However, it’s important to note that the study was observational and relied on self-reported data, so the results should be interpreted with caution. Still, thanks to its natural sweetness, eating mango is a nutritious alternative to satisfy sweet cravings.

Nutrition Information

One cup of mango is an excellent source of vitamin C and provides approximately 10% of daily fiber needs. It’s also a good source of vitamin B6—an essential vitamin that plays a key role in nutrient metabolism and immune health—and contains smaller amounts of potassium, riboflavin, magnesium, thiamine, copper and folate.

A one-cup serving of raw mango contains the following nutrients:

• Calories: 99
• Carbohydrates: 25 g
• Dietary fiber: 3 g
• Total Sugar: 22.5 g *
• Protein: 1 g
• Total fat: 0.6 g
• Saturated fat: 0 g
• Sodium: 2 mg
• Potassium: 277 mg
• Vitamin C: 60 mg
• Vitamin B6: 0.2 mg
• Vitamin A: 89 mcg

^{*Sugar in mango is naturally occurring.}

Are Mangos Safe for Everyone to Eat?

Except in the cases of allergies or intolerances, mangos are considered safe for most people to enjoy. “Some people may experience an allergic reaction to the skin, especially those with known sensitivities to cashews, poison oak and poison ivy,” says LaBossiere. In those cases, mangos should be avoided to prevent a reaction. However, Daily says that some people may tolerate mango if the skin is removed, even with a known allergy. That said, if you have or suspect a mango allergy, it’s best to work with a registered dietitian or other medical professional before adding mango to your diet.

Thanks to their higher sugar content, mangos are sometimes put on the “do not eat” list for people with diabetes. “There is a common myth that those living with diabetes cannot consume mango due to its sugar content, but this could not be further from the truth,” says Daily. “Mangos are a low glycemic index food, making them a great option for individuals with diabetes, especially when paired with a source of protein,” she adds. To help balance mango’s sugar content, LaBossiere recommends pairing mango with foods containing protein or healthy fats, such as cottage cheese, pumpkin seeds or chia seed pudding. 

6 Ways to Enjoy Mango

Adding mango to your diet is a tasty and refreshing way to boost your intake of vitamin C, fiber, potassium and carotenoids. Plus, there are multiple varieties of mango to choose from, each varying slightly in taste and texture. “[Mangos] are best enjoyed at peak ripeness and are the sweetest-tasting after ripening on the counter for a few days and soft to the touch when squeezed,” says Daily. Mangos can be enjoyed in both sweet and savory dishes. Here are six ways to incorporate them into your regular rotation:

• Blend in a Smoothie: Mangos are an ideal smoothie ingredient, lending both sweetness and a creamy consistency. They’re particularly tasty when combined with other tropical fruits like pineapple and coconut.
• Pulse Into Nice Cream: For a naturally sweet, dairy-free summer treat, it’s hard to beat nice cream. Simply combine frozen mango and a few tablespoons of milk or milk alternative in a food processor. Pulse until smooth and creamy, transfer to a bowl and dig in!
• Make Fruit Leather: Mango can be dried in the oven to make a cheaper alternative to store-bought fruit leathers. Perfect for kids and adults alike, this on-the-go snack is simple to prepare, as most of the time is hands-off while the fruit dries out in the oven.
• Toss Into a Salad: Fresh mango pairs well with a variety of greens and proteins, making it an excellent addition to a summer-inspired salad. Try adding mango to a base of arugula or butter lettuce. Top with shrimp, chicken or black beans and drizzle with a lime-based dressing for a flavor-packed meal.
• Add to Energy Bites: Energy bites are the ultimate grab-and-go snack. For a tropical spin, try adding dried mango to your usual date and nut base.
• Make Homemade Salsa: Mango salsa pairs well with everything from chips to chicken. A simple mix of mango, bell pepper, onion, cilantro and a squeeze of lime adds just the right amount of flavor to enhance your favorite grilled protein.

The Bottom Line

Mango is a nutrient-dense fruit with a deliciously sweet flavor, making it a great addition to a balanced diet. Eating mango regularly can help boost your fiber intake, aid with iron absorption and support eye and immune health. Some people with mango allergies may be able to enjoy this tropical fruit by removing the skin, though it’s best to talk with a healthcare professional first.

“In general, incorporating a diverse range of plant-based foods, including various types of nutrient-rich fruits like mangoes, benefits overall health,” says LaBossiere. Enjoy mangos sliced as a snack, diced into a homemade salsa, rolled into energy bites or added to your favorite salad.