🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa021)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/mango\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/nutrition/mango\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/nutrition\/mango","crawl_time":1775014819,"first_indexed_time":1545321293,"http_code":200,"src_unparsed":"com,healthline!www,\/nutrition\/mango s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Mango: Nutrition, Health Benefits, and How to Eat It","meta_descriptions":["Called the \"king of fruits\" in some parts of the world, mango is not only delicious but also incredibly healthy. Here’s an overview of mango, its nutritional content, health benefits, and some tips on how to enjoy it."],"attrs_boilerpipe_text":"In some parts of the world, mango (Mangifera indica) is called the “king of fruits”.\nIt’s a drupe, or stone fruit, which means that it has a large seed in the middle.\nMango 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.\nMango 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.\nMany people love mango — not only because it’s delicious but also because it’s very nutritious.\nOne cup (165 grams) of fresh mango\nprovides\n:\nCalories:\n99\nProtein:\n1.4 grams\nCarbs:\n24.8 grams\nFat:\n0.6 grams\nFiber:\n2.6 grams\nSugar:\n22.6 grams\nVitamin C:\n67% of the Daily Value (DV)\nCopper:\n20% of the DV\nFolate:\n18% of the DV\nVitamin B6:\n15% of the DV\nVitamin A:\n10% of the DV\nVitamin E:\n10% of the DV\nVitamin K:\n6% of the DV\nNiacin:\n7% of the DV\nPotassium:\n6% of the DV\nRiboflavin:\n5% of the DV\nMagnesium:\n4% of the DV\nThiamine:\n4% of the DV\nOne of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body\nabsorb iron\n, and promotes\ncell growth and repair\n.\nMango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.\nAnother benefit of mango is that it’s low in calories.\nOne cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low\ncalorie density\n, meaning that it has few calories for the volume of food it provides.\nIn fact, most fresh fruits and vegetables tend to have a low calorie density.\nOne study\nfound that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.\nStill, keep in mind this may not be the case for dried mango. Just\n1 cup\n(160 grams)\nof dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.\nThough 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.\nFresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).\nYou 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.\nNot much research has examined the specific relationship between fresh mango and diabetes.\nA 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help\nprevent the onset of diabetes\n. Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.\nStill, 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.\nThus, 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\nrich in fiber\nand protein, as this may help limit blood sugar spikes.\nMango is\npacked\nwith polyphenols, which are plant compounds that act as antioxidants to protect your body.\nThis fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These\ninclude\n:\nmangiferin\ncatechins\nanthocyanins\ngallic acid\nkaempferol\nrhamnetin\nhydroxybenzoic acid\nAntioxidants\nare important because they protect your cells against free radicals.\nResearch\nhas linked free radical damage to signs of aging and chronic diseases.\nMango is a good source of immune-boosting nutrients.\nOne cup (165 grams) of mango provides\n10%\nof your daily vitamin A needs.\nVitamin A\nis essential for a healthy immune system.\nPlus, 1 cup (165 grams) mango provides nearly 67% of your daily\nvitamin C\nneeds.\nThis vitamin can help your body produce more\ndisease-fighting white blood cells\n, help these cells work more effectively, and improve your skin’s defenses.\nMango also contains other nutrients that may also\nsupport immunity\n, including:\ncopper\nfolate\nvitamin E\nseveral B vitamins\nMango contains nutrients that support a healthy heart.\nFor instance, it offers\nmagnesium\nand potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting\nlower blood pressure levels\n.\nStudies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and\ncancer\n.\nIn addition, it\nmay help lower\nyour blood levels of cholesterol, triglycerides, and free fatty acids.\nWhile these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed.\nFor one, it contains a group of digestive enzymes called amylases.\nDigestive enzymes break down large food molecules so that your body can absorb them easily.\nMoreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like\nconstipation\nand diarrhea.\nOne\n4-week study\nin adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango.\nThis suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed.\nMango is full of nutrients that help support healthy eyes.\nMangoes are also a good source of vitamin A, which supports\neye health\n.\nMango is high in polyphenols, which may have anticancer properties.\nPolyphenols can help protect against a harmful process called oxidative stress.\nTest-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various\ncancer cells\n, such as those in\nbreast cancer\n.\nWhile these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people.\nMango is delicious, versatile, and easy to add to your diet.\nHowever, you might find it difficult to cut due to its\ntough skin\nand large pit.\nWith the mango skin still on, cut long vertical slices 1\/4 inch (6 mm) away from the middle to separate the flesh from the pit.\nCut the flesh on each of these slices into a grid-like pattern without cutting the skin.\nScoop the cut flesh out of the skin.\nHere are some ways you can enjoy mango:\nAdd it to smoothies.\nDice it and mix it into salsa.\nToss it into a summer salad.\nSlice it and serve it along with other tropical fruits.\nDice it and add it to quinoa salad.\nAdd mango to Greek yogurt or oatmeal.\nTop burgers or seafood with grilled mango.\nKeep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.\nMango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.\nBest of all, it’s tasty and easy to add to your diet as part of smoothies and many other dishes.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - [Parkinson’s Disease](https:\/\/www.healthline.com\/parkinsons-disease)\n  - [Psoriasis](https:\/\/www.healthline.com\/psoriasis)\n  - [Rheumatoid Arthritis (RA)](https:\/\/www.healthline.com\/rheumatoid-arthritis)\n  - [Sleep Health](https:\/\/www.healthline.com\/sleep)\n  - [Type 2 Diabetes](https:\/\/www.healthline.com\/type-2-diabetes)\n  - [Weight Management](https:\/\/www.healthline.com\/weight-management)\n  \n  Condition Spotlight\n  \n  [All](https:\/\/www.healthline.com\/sponsored-topics)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_controlling-ulcerative-colitis-236x236_360.png) Controlling Ulcerative Colitis](https:\/\/www.healthline.com\/program\/controlling-uc)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_navigating-life-with-biopolar-236x236-1.png) Navigating Life with Bipolar Disorder](https:\/\/www.healthline.com\/program\/navigating-life-with-bipolar-disorder)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_mastering-your-geographic-atrophy-236x236_360.png) Mastering Geographic Atrophy](https:\/\/www.healthline.com\/program\/mastering-your-geographic-atrophy-care)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_managing-type-2-diabetes-236x236-1.png) Managing Type 2 Diabetes](https:\/\/www.healthline.com\/program\/managing-type-2-diabetes-with-food-and-fitness)\n- Wellness\n  Wellness Topics\n  \n  [All](https:\/\/www.healthline.com\/wellness)\n  \n  - [CBD](https:\/\/www.healthline.com\/cbd)\n  - [Fitness](https:\/\/www.healthline.com\/fitness)\n  - [Healthy Aging](https:\/\/www.healthline.com\/healthy-aging)\n  - [Hearing](https:\/\/www.healthline.com\/hearing-health)\n  - [Mental Well-Being](https:\/\/www.healthline.com\/mental-health)\n  - [Nutrition](https:\/\/www.healthline.com\/nutrition)\n  - [Parenthood](https:\/\/www.healthline.com\/parenthood)\n  - [Recipes](https:\/\/www.healthline.com\/recipes)\n  - [Sexual Health](https:\/\/www.healthline.com\/sexual-health)\n  - [Skin Care](https:\/\/www.healthline.com\/skincare)\n  - [Sleep Health](https:\/\/www.healthline.com\/sleep)\n  - [Vitamins and Supplements](https:\/\/www.healthline.com\/vitamins-supplements)\n  - [Women's Wellness](https:\/\/www.healthline.com\/program\/womens-wellness)\n  \n  Product Reviews\n  \n  [All](https:\/\/www.healthline.com\/reviews)\n  \n  - [At-Home Testing](https:\/\/www.healthline.com\/reviews\/at-home-tests)\n  - [Men's Health](https:\/\/www.healthline.com\/reviews\/mens-health-products)\n  - [Mental Health](https:\/\/www.healthline.com\/reviews\/mental-health-services-and-products)\n  - [Nutrition](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n  - [Sleep](https:\/\/www.healthline.com\/reviews\/sleep-products)\n  - [Vitamins and Supplements](https:\/\/www.healthline.com\/reviews\/vitamin-and-supplement-products)\n  - [Women's Health](https:\/\/www.healthline.com\/reviews\/womens-health-products)\n  \n  Featured Programs\n  \n  [All](https:\/\/www.healthline.com\/sponsored-topics)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/02\/HL_Dexcom-Stelo_Key-Art_Circular-Thumbnail_236x236.png) Your Guide to Glucose Health](https:\/\/www.healthline.com\/program\/your-guide-to-glucose-health)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_understanding-inflammation-and-aging-236x236_360.png) Inflammation and Aging](https:\/\/www.healthline.com\/program\/understanding-inflammation-and-aging)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons-_cold-and-flu-236x236_360.png) Cold & Flu Season Survival Guide](https:\/\/www.healthline.com\/program\/cold-flu-survival-guide)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/navigation-icons_shes-good-for-real-236x236-1.png) She’s Good for Real](https:\/\/www.healthline.com\/program\/shes-good-for-real)\n- Tools\n  Featured\n  \n  - [Video Series](https:\/\/www.healthline.com\/video)\n  - [Pill Identifier](https:\/\/www.healthline.com\/pill-identifier)\n  - [FindCare](https:\/\/care.healthline.com\/find-care)\n  - [Drugs A-Z](https:\/\/www.healthline.com\/drugs)\n  - [Medicare Plans by State](https:\/\/www.healthline.com\/about\/health-medicare-state-coverage)\n  \n  Lessons\n  \n  [All](https:\/\/learn.healthline.com\/)\n  \n  - [Crohn’s and Ulcerative Colitis Essentials](https:\/\/www.healthline.com\/app\/inflammatory-bowel-disease?utm_source=lessonshome)\n  - [Diabetes Nutrition](https:\/\/www.healthline.com\/app\/type-2-diabetes?utm_source=lessonshome)\n  - [High Cholesterol](https:\/\/www.healthline.com\/app\/high-cholesterol?utm_source=lessonshome)\n  - [Taming Inflammation in Psoriasis](https:\/\/www.healthline.com\/app\/pso-inflammation?utm_source=lessonshome)\n  - [Taming Inflammation in Psoriatic Arthritis](https:\/\/www.healthline.com\/app\/psa-inflammation?utm_source=lessonshome)\n  \n  Newsletters\n  \n  [All](https:\/\/www.healthline.com\/newsletter-signup)\n  \n  - [Anxiety and Depression](https:\/\/www.healthline.com\/newsletter-signup\/anxiety-and-depression)\n  - [Digestive Health](https:\/\/www.healthline.com\/newsletter-signup\/ibd)\n  - [Heart Health](https:\/\/www.healthline.com\/newsletter-signup\/heart-health)\n  - [Migraine](https:\/\/www.healthline.com\/newsletter-signup\/migraine)\n  - [Nutrition Edition](https:\/\/www.healthline.com\/newsletter-signup\/nutrition)\n  - [Type 2 Diabetes](https:\/\/www.healthline.com\/newsletter-signup\/type-2-diabetes)\n  - [Wellness Wire](https:\/\/www.healthline.com\/newsletter-signup\/wellness-wire)\n  \n  Lifestyle Quizzes\n  \n  - [Find a Diet](https:\/\/activation.healthline.com\/assessment\/assessment\/diets\/prompt\/1?v=1&tc=120226&subid=hl_dietfinder_1_)\n  - [Find Healthy Snacks](https:\/\/activation.healthline.com\/assessment\/assessment\/pregnancy-snacks\/prompt\/1?v=1)\n  - [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management-quiz)\n  - [How Well Do You Sleep?](https:\/\/www.healthline.com\/health\/healthy-sleep\/quiz-how-well-do-you-sleep#1)\n  - [Are You a Workaholic?](https:\/\/www.healthline.com\/health\/mental-health\/quiz-are-you-a-workaholic#quiz-are-you-a-workaholic)\n- Featured\n  Health News\n  \n  [All](https:\/\/www.healthline.com\/health-news)\n  \n  - [Medicare 2026 Changes](https:\/\/www.healthline.com\/health-news\/medicare-open-enrollment-2026-key-changes)\n  - [Can 6-6-6 Walking Workout Help You Lose Weight?](https:\/\/www.healthline.com\/health-news\/666-walking-trend-weight-loss)\n  - [This Couple Lost 118 Pounds Together Without Medication](https:\/\/www.healthline.com\/health-news\/married-couple-loses-119-pounds-together-without-meds)\n  - [5 Science-Backed Ways to Live a Longer Life](https:\/\/www.healthline.com\/health-news\/healthy-ways-to-improve-longevity)\n  - [Morning Coffee May Help You Live Longer](https:\/\/www.healthline.com\/health-news\/morning-coffee-heart-health-benefits)\n  \n  This Just In\n  \n  - [5 Tips for a Healthy Lifestyle](https:\/\/www.healthline.com\/health\/fitness-nutrition\/healthy-lifestyle-benefits)\n  - [How to Disinfect Your House After the Flu](https:\/\/www.healthline.com\/health\/flu\/how-to-disinfect-house-after-flu)\n  - [Best Vegan and Plant-Based Meal Delivery for 2025](https:\/\/www.healthline.com\/nutrition\/plant-based-meal-delivery)\n  - [Does Medicare Cover Pneumonia Shots?](https:\/\/www.healthline.com\/health\/medicare\/does-medicare-cover-pneumonia-shots)\n  - [Chromosomes, Genetics, and Your Health](https:\/\/www.healthline.com\/health\/chromosomes-and-genetics)\n  \n  Top Reads\n  \n  - [Best Multivitamins for Women](https:\/\/www.healthline.com\/nutrition\/multivitamins-womens-health)\n  - [Best Multivitamins for Men](https:\/\/www.healthline.com\/nutrition\/best-multivitamins-for-men)\n  - [Best Online Therapy Services](https:\/\/www.healthline.com\/health\/our-top-10-online-therapy-picks)\n  - [Online Therapy That Takes Insurance](https:\/\/www.healthline.com\/health\/mental-health\/online-therapy-that-takes-insurance)\n  - [Buy Ozempic Online](https:\/\/www.healthline.com\/nutrition\/buy-ozempic-online)\n  - [Mounjaro Overview](https:\/\/www.healthline.com\/health\/drugs\/mounjaro)\n  \n  Video Series\n  \n  - [Youth in Focus](https:\/\/www.healthline.com\/health\/video\/youth-in-focus)\n  - [Healthy Harvest](https:\/\/www.healthline.com\/health\/nutrition\/video\/healthy-harvest#1)\n  - [Through an Artist's Eye](https:\/\/www.healthline.com\/health\/breast-cancer\/metastatic-breast-cancer-artist-eye)\n  - [Future of Health](https:\/\/www.healthline.com\/health\/video\/future-of-health)\n- Connect\n  Find Your Bezzy Community\n  \n  Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\n- Meal Kits\n  - [Overview](https:\/\/www.healthline.com\/nutrition\/meal-kits)\n  - [Diets](https:\/\/www.healthline.com\/nutrition\/meal-kits\/diets)\n  - [Meal Kits](https:\/\/www.healthline.com\/nutrition\/meal-kits\/meal-kit-reviews)\n  - [Prepared Meals](https:\/\/www.healthline.com\/nutrition\/meal-kits\/prepared-meal-reviews)\n  - [Comparisons](https:\/\/www.healthline.com\/nutrition\/meal-kits\/comparisons)\n  - [Grocery Delivery](https:\/\/www.healthline.com\/nutrition\/meal-kits\/grocery-delivery)\n- [Special Diets](https:\/\/www.healthline.com\/nutrition\/diets)\n- [Healthy Eating](https:\/\/www.healthline.com\/nutrition\/food-and-nutrients)\n- [Food Freedom](https:\/\/www.healthline.com\/nutrition\/food-freedom)\n- [Conditions](https:\/\/www.healthline.com\/nutrition\/nutrition-for-conditions)\n- [Feel Good Food](https:\/\/www.healthline.com\/nutrition\/feel-good-food)\n- [Products](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n- [Vitamins & Supplements](https:\/\/www.healthline.com\/nutrition\/vitamins-and-supplements)\n- [Sustainability](https:\/\/www.healthline.com\/program\/the-sustainable-table)\n- [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management)\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/07\/FFF_logo_icon-01.png)Fresh Food Fast](https:\/\/www.healthline.com\/content-series\/fresh-food-fast\/)\n\n# 10 Health Benefits of Mango and Ways to Eat It\nStudies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers.\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Jerlyn-Jones-500x500-Bio.png?w=105&h=105)\n\nMedically reviewed by [Jerlyn Jones, MS MPA RDN LD CLT](https:\/\/www.healthline.com\/reviewers\/jerlyn-jones-ms-mpa-rdn-ld-clt) — Written by Ryan Raman, MS, RD and [Cecilia Snyder, MS, RD](https:\/\/www.healthline.com\/authors\/cecilia-snyder-ms-rd) —  Updated on June 2, 2025\n\nWelcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun\\!\n\nIn some parts of the world, mango (Mangifera indica) is called the “king of fruits”.\n\nIt’s a drupe, or stone fruit, which means that it has a large seed in the middle.\n\nMango 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.\n\nMango 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.\n\n![fresh, whole mangos and sliced mangos in a bowl](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2021\/11\/mango-mangos-1296x728-header.jpg?w=1155&h=1528)\n\n[Share on Pinterest](https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Fmango&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2021%2F11%2Fmango-mangos-1296x728-header.jpg&description=Mango%3A%20Nutrition%2C%20Health%20Benefits%2C%20and%20How%20to%20Eat%20It \"Share on Pinterest\")\n\nKirsty Begg\/Stocksy United\n\n## [1\\. Packed with nutrients]()\nMany people love mango — not only because it’s delicious but also because it’s very nutritious.\n\nOne cup (165 grams) of fresh mango [provides](https:\/\/fdc.nal.usda.gov\/food-details\/169910\/nutrients):\n\n- **Calories:** 99\n- **Protein:** 1.4 grams\n- **Carbs:** 24\\.8 grams\n- **Fat:** 0.6 grams\n- **Fiber:** 2\\.6 grams\n- **Sugar:** 22.6 grams\n- **Vitamin C:** 67% of the Daily Value (DV)\n- **Copper:** 20% of the DV\n- **Folate:** 18% of the DV\n- **Vitamin B6:** 15% of the DV\n- **Vitamin A:** 10% of the DV\n- **Vitamin E:** 10% of the DV\n- **Vitamin K:** 6% of the DV\n- **Niacin:** 7% of the DV\n- **Potassium:** 6% of the DV\n- **Riboflavin:** 5% of the DV\n- **Magnesium:** 4% of the DV\n- **Thiamine:** 4% of the DV\n\nOne of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body [absorb iron](https:\/\/www.healthline.com\/nutrition\/increase-iron-absorption), and promotes [cell growth and repair](https:\/\/pubmed.ncbi.nlm.nih.gov\/33467139\/).\n\nMango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.\n\n## [2\\. Low in calories]()\nAnother benefit of mango is that it’s low in calories.\n\nOne cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low [calorie density](https:\/\/www.healthline.com\/nutrition\/calorie-density), meaning that it has few calories for the volume of food it provides.\n\nIn fact, most fresh fruits and vegetables tend to have a low calorie density. [One study](https:\/\/pubmed.ncbi.nlm.nih.gov\/32922235\/) found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.\n\nStill, keep in mind this may not be the case for dried mango. Just [1 cup](https:\/\/fdc.nal.usda.gov\/food-details\/1102633\/nutrients) (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.\n\nThough 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.\n\n## [3\\. May help prevent diabetes]()\nFresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).\n\nYou 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.\n\nNot much research has examined the specific relationship between fresh mango and diabetes.\n\nA 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help [prevent the onset of diabetes](https:\/\/pubmed.ncbi.nlm.nih.gov\/32641421\/). Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.\n\nStill, 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.\n\nThus, 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](https:\/\/www.healthline.com\/nutrition\/22-high-fiber-foods) and protein, as this may help limit blood sugar spikes.\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/07\/FFF_logo_icon-01.png)More in Fresh Food FastView All](https:\/\/www.healthline.com\/content-series\/fresh-food-fast\/)\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/07\/Thumbnail_06jpg.jpg)](https:\/\/www.healthline.com\/health\/food-nutrition\/chickpea-tomato-salad-with-feta-cheese\/)\n\n[Chickpea Tomato Salad with Feta](https:\/\/www.healthline.com\/health\/food-nutrition\/chickpea-tomato-salad-with-feta-cheese\/)\n\nBy Vanessa Rissetto, MS, RD, CDN\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/10\/bananas-holding-health-benefits-732x549-thumbnail.jpg)](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas\/)\n\n[11 Evidence-Based Health Benefits of Bananas](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas\/)\n\nBy SaVanna Shoemaker, MS, RDN, LD\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/11\/watermelon-732x549-thumbnail-1.jpg)](https:\/\/www.healthline.com\/nutrition\/watermelon-health-benefits\/)\n\n[The Top Health Benefits of Watermelon](https:\/\/www.healthline.com\/nutrition\/watermelon-health-benefits\/)\n\nBy Kerri-Ann Jennings, MS, RD\n\n## [4\\. High in healthy plant compounds]()\nMango is [packed](https:\/\/pubmed.ncbi.nlm.nih.gov\/33467139\/) with polyphenols, which are plant compounds that act as antioxidants to protect your body.\n\nThis fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These [include](https:\/\/pubmed.ncbi.nlm.nih.gov\/34066494\/):\n\n- mangiferin\n- catechins\n- anthocyanins\n- gallic acid\n- kaempferol\n- rhamnetin\n- hydroxybenzoic acid\n\n[Antioxidants](https:\/\/www.healthline.com\/nutrition\/foods-high-in-antioxidants) are important because they protect your cells against free radicals. [Research](https:\/\/pubmed.ncbi.nlm.nih.gov\/29731617\/) has linked free radical damage to signs of aging and chronic diseases.\n\n## [5\\. Contains immune-boosting nutrients]()\nMango is a good source of immune-boosting nutrients.\n\nOne cup (165 grams) of mango provides [10%](https:\/\/fdc.nal.usda.gov\/food-details\/1102670\/nutrients) of your daily vitamin A needs. [Vitamin A](https:\/\/www.healthline.com\/nutrition\/vitamin-a-benefits) is essential for a healthy immune system.\n\nPlus, 1 cup (165 grams) mango provides nearly 67% of your daily [vitamin C](https:\/\/www.healthline.com\/nutrition\/vitamin-c-foods) needs.\n\nThis vitamin can help your body produce more [disease-fighting white blood cells](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9925039\/), help these cells work more effectively, and improve your skin’s defenses.\n\nMango also contains other nutrients that may also [support immunity](https:\/\/pubmed.ncbi.nlm.nih.gov\/31963293\/), including:\n\n- copper\n- folate\n- vitamin E\n- several B vitamins\n\n## [6\\. Supports heart health]()\nMango contains nutrients that support a healthy heart.\n\nFor instance, it offers [magnesium](https:\/\/www.healthline.com\/nutrition\/10-proven-magnesium-benefits) and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting [lower blood pressure levels](https:\/\/pubmed.ncbi.nlm.nih.gov\/31212974\/).\n\nStudies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and [cancer](https:\/\/pubmed.ncbi.nlm.nih.gov\/38455223\/).\n\nIn addition, it [may help lower](https:\/\/pubmed.ncbi.nlm.nih.gov\/30097377\/) your blood levels of cholesterol, triglycerides, and free fatty acids.\n\nWhile these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed.\n\n## [7\\. May improve digestive health]()\nMango has several qualities that [make it excellent](https:\/\/pubmed.ncbi.nlm.nih.gov\/33267887\/) for [digestive health](https:\/\/www.healthline.com\/nutrition\/best-foods-for-digestion).\n\nFor one, it contains a group of digestive enzymes called amylases.\n\nDigestive enzymes break down large food molecules so that your body can absorb them easily.\n\nMoreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like [constipation](https:\/\/www.healthline.com\/health\/constipation) and diarrhea.\n\nOne [4-week study](https:\/\/pubmed.ncbi.nlm.nih.gov\/29733520\/) in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango.\n\nThis suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed.\n\n## [8\\. May support eye health]()\nMango is full of nutrients that help support healthy eyes.\n\nTwo key nutrients they contain are the antioxidants [lutein and zeaxanthin](https:\/\/www.healthline.com\/nutrition\/lutein-and-zeaxanthin).\n\nMangoes are also a good source of vitamin A, which supports [eye health](https:\/\/www.healthline.com\/nutrition\/eye-vitamins).\n\n## [9\\. May help lower your risk of certain cancers]()\nMango is high in polyphenols, which may have anticancer properties.\n\nPolyphenols can help protect against a harmful process called oxidative stress.\n\nTest-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various [cancer cells](https:\/\/pubmed.ncbi.nlm.nih.gov\/32506936\/), such as those in [breast cancer](https:\/\/pubmed.ncbi.nlm.nih.gov\/34548817\/).\n\nWhile these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people.\n\n## [10\\. Versatile and easy to add to your diet]()\nMango is delicious, versatile, and easy to add to your diet.\n\nHowever, you might find it difficult to cut due to its [tough skin](https:\/\/www.healthline.com\/nutrition\/mango-skin) and large pit.\n\nHere’s one good method for [cutting a mango](https:\/\/www.healthline.com\/nutrition\/how-to-cut-a-mango):\n\n1. With the mango skin still on, cut long vertical slices 1\/4 inch (6 mm) away from the middle to separate the flesh from the pit.\n2. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.\n3. Scoop the cut flesh out of the skin.\n\nHere are some ways you can enjoy mango:\n\n- Add it to smoothies.\n- Dice it and mix it into salsa.\n- Toss it into a summer salad.\n- Slice it and serve it along with other tropical fruits.\n- Dice it and add it to quinoa salad.\n- Add mango to Greek yogurt or oatmeal.\n- Top burgers or seafood with grilled mango.\n\nKeep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.\n\n## [The bottom line]()\nMango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.\n\nBest of all, it’s tasty and easy to add to your diet as part of smoothies and many other dishes.\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/07\/FFF_logo_icon-01.png)Fresh Food Fast](https:\/\/www.healthline.com\/content-series\/fresh-food-fast\/)\n\n### Just one thing\n*Try this today:* If you’ve ever cut into a mango before, you probably know they aren’t the easiest fruit to slice and dice. Take a look at this article on [how to cut a mango](https:\/\/www.healthline.com\/nutrition\/how-to-cut-a-mango) for a few tips and a video demo on preparing fresh mango.\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/07\/FFF_logo_icon-01.png)More in Fresh Food FastView All](https:\/\/www.healthline.com\/content-series\/fresh-food-fast\/)\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/07\/Thumbnail_06jpg.jpg)](https:\/\/www.healthline.com\/health\/food-nutrition\/chickpea-tomato-salad-with-feta-cheese\/)\n\n[Chickpea Tomato Salad with Feta](https:\/\/www.healthline.com\/health\/food-nutrition\/chickpea-tomato-salad-with-feta-cheese\/)\n\nBy Vanessa Rissetto, MS, RD, CDN\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/10\/bananas-holding-health-benefits-732x549-thumbnail.jpg)](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas\/)\n\n[11 Evidence-Based Health Benefits of Bananas](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas\/)\n\nBy SaVanna Shoemaker, MS, RDN, LD\n\n[![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2021\/11\/watermelon-732x549-thumbnail-1.jpg)](https:\/\/www.healthline.com\/nutrition\/watermelon-health-benefits\/)\n\n[The Top Health Benefits of Watermelon](https:\/\/www.healthline.com\/nutrition\/watermelon-health-benefits\/)\n\nBy Kerri-Ann Jennings, MS, RD\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- Greger M, et al. (2020). A whole food plant-based diet is effective for weight loss: The evidence.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/32922235\/>\n- Gombart AF, et al. (2020). A review of micronutrients and the immune system-working in harmony to reduce the risk of infection.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31963293\/>\n- Iqbal H, et al. (2023). Therapeutic potential of mangiferin in cancer: Unveiling regulatory pathways, mechanisms of action, and bioavailability enhancements — an updated review.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/38455223\/>\n- Iqbal S, et al. (2019). The effect of electrolytes on blood pressure: A brief summary of meta-analyses.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/31212974\/>\n- Jiang F, et al. (2018). Mangiferin inhibits high-fat diet induced vascular injury via regulation of PTEN\/AKT\/eNOS pathway.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/30097377\/>\n- Jiang Z, et al. (2020). Dietary fruit and vegetable intake, gut microbiota, and type 2 diabetes: Results from two large human cohort studies.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/33267887\/>\n- Kim H, et al. (2021). Mango (Mangifera indica L.) polyphenols: Anti-inflammatory intestinal microbial health benefits, and associated mechanisms of actions.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/34066494\/>\n- Lebaka VR, et al. (2021). Nutritional composition and bioactive compounds in three different parts of mango fruit.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/33467139\/>\n- Liguori I, et al. (2018). Oxidative stress, aging, and diseases.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/29731617\/>\n- Mirza B , et al. (2021). Mango (Mangifera indica L.): a magnificent plant with cancer preventive and anticancer therapeutic potential.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/32506936\/>\n- Moore A, et al. (2023). The role of vitamin C in human immunity and its treatment potential against COVID-19: A review article.   \n  <https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9925039\/>\n- Venancio VP, et al. (2018). Polyphenol-rich mango (Mangifera indica L.) ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/29733520\/>\n- Yap KM, et al. (2021). Mangifera indica (Mango): A promising medicinal plant for breast cancer therapy and understanding its potential mechanisms of action.   \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/34548817\/>\n- Zheng J-S, et al. (2020). Association of plasma biomarkers of fruit and vegetable intake with incident type 2 diabetes: EPIC-InterAct case-cohort study in eight European countries.  \n  <https:\/\/pubmed.ncbi.nlm.nih.gov\/32641421\/>\n\nShare this article\n\n### Evidence Based\nThis article is based on scientific evidence, written by [experts](https:\/\/www.healthline.com\/nutrition-team) and fact checked by experts.\n\nOur team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.\n\nThis article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.\n\n## related stories\n- [Chickpea Tomato Salad with Feta](https:\/\/www.healthline.com\/health\/food-nutrition\/chickpea-tomato-salad-with-feta-cheese\/?utm_source=ReadNext)\n- [11 Evidence-Based Health Benefits of Bananas](https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-bananas\/?utm_source=ReadNext)\n- [The Top Health Benefits of Watermelon](https:\/\/www.healthline.com\/nutrition\/watermelon-health-benefits\/?utm_source=ReadNext)\n- [7 Enticing Health Benefits of Chia Seeds](https:\/\/www.healthline.com\/nutrition\/11-proven-health-benefits-of-chia-seeds\/?utm_source=ReadNext)\n- [Turkey Pumpkin Chili](https:\/\/www.healthline.com\/health\/food-nutrition\/turkey-pumpkin-chili\/?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=nutrition)","attrs_readable_markdown":"In some parts of the world, mango (Mangifera indica) is called the “king of fruits”.\n\nIt’s a drupe, or stone fruit, which means that it has a large seed in the middle.\n\nMango 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.\n\nMango 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.\n\n##\nMany people love mango — not only because it’s delicious but also because it’s very nutritious.\n\nOne cup (165 grams) of fresh mango [provides](https:\/\/fdc.nal.usda.gov\/food-details\/169910\/nutrients):\n\n- **Calories:** 99\n- **Protein:** 1.4 grams\n- **Carbs:** 24\\.8 grams\n- **Fat:** 0.6 grams\n- **Fiber:** 2\\.6 grams\n- **Sugar:** 22.6 grams\n- **Vitamin C:** 67% of the Daily Value (DV)\n- **Copper:** 20% of the DV\n- **Folate:** 18% of the DV\n- **Vitamin B6:** 15% of the DV\n- **Vitamin A:** 10% of the DV\n- **Vitamin E:** 10% of the DV\n- **Vitamin K:** 6% of the DV\n- **Niacin:** 7% of the DV\n- **Potassium:** 6% of the DV\n- **Riboflavin:** 5% of the DV\n- **Magnesium:** 4% of the DV\n- **Thiamine:** 4% of the DV\n\nOne of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body [absorb iron](https:\/\/www.healthline.com\/nutrition\/increase-iron-absorption), and promotes [cell growth and repair](https:\/\/pubmed.ncbi.nlm.nih.gov\/33467139\/).\n\nMango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.\n\n##\nAnother benefit of mango is that it’s low in calories.\n\nOne cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low [calorie density](https:\/\/www.healthline.com\/nutrition\/calorie-density), meaning that it has few calories for the volume of food it provides.\n\nIn fact, most fresh fruits and vegetables tend to have a low calorie density. [One study](https:\/\/pubmed.ncbi.nlm.nih.gov\/32922235\/) found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal.\n\nStill, keep in mind this may not be the case for dried mango. Just [1 cup](https:\/\/fdc.nal.usda.gov\/food-details\/1102633\/nutrients) (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density.\n\nThough 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.\n\n##\nFresh mango is relatively high in natural sugar compared with other fresh fruits, containing over 22 grams per cup (165 grams).\n\nYou 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.\n\nNot much research has examined the specific relationship between fresh mango and diabetes.\n\nA 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help [prevent the onset of diabetes](https:\/\/pubmed.ncbi.nlm.nih.gov\/32641421\/). Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary.\n\nStill, 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.\n\nThus, 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](https:\/\/www.healthline.com\/nutrition\/22-high-fiber-foods) and protein, as this may help limit blood sugar spikes.\n\n##\nMango is [packed](https:\/\/pubmed.ncbi.nlm.nih.gov\/33467139\/) with polyphenols, which are plant compounds that act as antioxidants to protect your body.\n\nThis fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These [include](https:\/\/pubmed.ncbi.nlm.nih.gov\/34066494\/):\n\n- mangiferin\n- catechins\n- anthocyanins\n- gallic acid\n- kaempferol\n- rhamnetin\n- hydroxybenzoic acid\n\n[Antioxidants](https:\/\/www.healthline.com\/nutrition\/foods-high-in-antioxidants) are important because they protect your cells against free radicals. [Research](https:\/\/pubmed.ncbi.nlm.nih.gov\/29731617\/) has linked free radical damage to signs of aging and chronic diseases.\n\n##\nMango is a good source of immune-boosting nutrients.\n\nOne cup (165 grams) of mango provides [10%](https:\/\/fdc.nal.usda.gov\/food-details\/1102670\/nutrients) of your daily vitamin A needs. [Vitamin A](https:\/\/www.healthline.com\/nutrition\/vitamin-a-benefits) is essential for a healthy immune system.\n\nPlus, 1 cup (165 grams) mango provides nearly 67% of your daily [vitamin C](https:\/\/www.healthline.com\/nutrition\/vitamin-c-foods) needs.\n\nThis vitamin can help your body produce more [disease-fighting white blood cells](https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9925039\/), help these cells work more effectively, and improve your skin’s defenses.\n\nMango also contains other nutrients that may also [support immunity](https:\/\/pubmed.ncbi.nlm.nih.gov\/31963293\/), including:\n\n- copper\n- folate\n- vitamin E\n- several B vitamins\n\n##\nMango contains nutrients that support a healthy heart.\n\nFor instance, it offers [magnesium](https:\/\/www.healthline.com\/nutrition\/10-proven-magnesium-benefits) and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting [lower blood pressure levels](https:\/\/pubmed.ncbi.nlm.nih.gov\/31212974\/).\n\nStudies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and [cancer](https:\/\/pubmed.ncbi.nlm.nih.gov\/38455223\/).\n\nIn addition, it [may help lower](https:\/\/pubmed.ncbi.nlm.nih.gov\/30097377\/) your blood levels of cholesterol, triglycerides, and free fatty acids.\n\nWhile these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed.\n\n##\nFor one, it contains a group of digestive enzymes called amylases.\n\nDigestive enzymes break down large food molecules so that your body can absorb them easily.\n\nMoreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like [constipation](https:\/\/www.healthline.com\/health\/constipation) and diarrhea.\n\nOne [4-week study](https:\/\/pubmed.ncbi.nlm.nih.gov\/29733520\/) in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango.\n\nThis suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed.\n\n##\nMango is full of nutrients that help support healthy eyes.\n\nMangoes are also a good source of vitamin A, which supports [eye health](https:\/\/www.healthline.com\/nutrition\/eye-vitamins).\n\n##\nMango is high in polyphenols, which may have anticancer properties.\n\nPolyphenols can help protect against a harmful process called oxidative stress.\n\nTest-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various [cancer cells](https:\/\/pubmed.ncbi.nlm.nih.gov\/32506936\/), such as those in [breast cancer](https:\/\/pubmed.ncbi.nlm.nih.gov\/34548817\/).\n\nWhile these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people.\n\n##\nMango is delicious, versatile, and easy to add to your diet.\n\nHowever, you might find it difficult to cut due to its [tough skin](https:\/\/www.healthline.com\/nutrition\/mango-skin) and large pit.\n\n1. With the mango skin still on, cut long vertical slices 1\/4 inch (6 mm) away from the middle to separate the flesh from the pit.\n2. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.\n3. Scoop the cut flesh out of the skin.\n\nHere are some ways you can enjoy mango:\n\n- Add it to smoothies.\n- Dice it and mix it into salsa.\n- Toss it into a summer salad.\n- Slice it and serve it along with other tropical fruits.\n- Dice it and add it to quinoa salad.\n- Add mango to Greek yogurt or oatmeal.\n- Top burgers or seafood with grilled mango.\n\nKeep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.\n\n##\nMango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.\n\nBest of all, it’s tasty and easy to add to your diet as part of smoothies and many other dishes.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

11 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.4 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.healthline.com/nutrition/mango
Last Crawled	2026-04-01 03:40:19 (11 days ago)
First Indexed	2018-12-20 15:54:53 (7 years ago)
HTTP Status Code	200
Meta Title	Mango: Nutrition, Health Benefits, and How to Eat It
Meta Description	Called the "king of fruits" in some parts of the world, mango is not only delicious but also incredibly healthy. Here’s an overview of mango, its nutritional content, health benefits, and some tips on how to enjoy it.
Meta Canonical	null
Boilerpipe Text	In some parts of the world, mango (Mangifera indica) is called the “king of fruits”. 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. 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. Many people love mango — not only because it’s delicious but also because it’s very nutritious. One cup (165 grams) of fresh mango provides : Calories: 99 Protein: 1.4 grams Carbs: 24.8 grams Fat: 0.6 grams Fiber: 2.6 grams Sugar: 22.6 grams Vitamin C: 67% of the Daily Value (DV) Copper: 20% of the DV Folate: 18% of the DV Vitamin B6: 15% of the DV Vitamin A: 10% of the DV Vitamin E: 10% of the DV Vitamin K: 6% of the DV Niacin: 7% of the DV Potassium: 6% of the DV Riboflavin: 5% of the DV Magnesium: 4% of the DV Thiamine: 4% of the DV One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron , and promotes cell growth and repair . Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development. 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. 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. 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. 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. Not much research has examined the specific relationship between fresh mango and diabetes. A 2020 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 necessary. 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. Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include : mangiferin catechins anthocyanins gallic acid kaempferol rhamnetin hydroxybenzoic acid Antioxidants are important because they protect your cells against free radicals. Research has linked free radical damage to signs of aging and chronic diseases. Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system. Plus, 1 cup (165 grams) mango provides nearly 67% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells , help these cells work more effectively, and improve your skin’s defenses. Mango also contains other nutrients that may also support immunity , including: copper folate vitamin E several B vitamins Mango contains nutrients that support a healthy heart. For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels . Studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and cancer . In addition, it may help lower your blood levels of cholesterol, triglycerides, and free fatty acids. While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed. For one, it contains a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules so that your body can absorb them easily. Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like constipation and diarrhea. One 4-week study in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango. This suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed. Mango is full of nutrients that help support healthy eyes. Mangoes are also a good source of vitamin A, which supports eye health . Mango is high in polyphenols, which may have anticancer properties. Polyphenols can help protect against a harmful process called oxidative stress. Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various cancer cells , such as those in breast cancer . While these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people. Mango is delicious, versatile, and easy to add to your diet. However, you might find it difficult to cut due to its tough skin and large pit. With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin. Scoop the cut flesh out of the skin. Here are some ways you can enjoy mango: Add it to smoothies. Dice it and mix it into salsa. Toss it into a summer salad. Slice it and serve it along with other tropical fruits. Dice it and add it to quinoa salad. Add mango to Greek yogurt or oatmeal. Top burgers or seafood with grilled mango. Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day. Mango is rich in vitamins, minerals, and antioxidants, and 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.
Markdown	- Health Conditions Health Conditions [All](https://www.healthline.com/directory/topics) - [Breast Cancer](https://www.healthline.com/breast-cancer) - [Cancer Care](https://www.healthline.com/cancer-care) - [Caregiving for Alzheimer's Disease](https://www.healthline.com/alzheimers-disease) - [Chronic Kidney Disease](https://www.healthline.com/ckd) - [Chronic Obstructive Pulmonary Disease (COPD)](https://www.healthline.com/copd) - [Digestive Health](https://www.healthline.com/digestive-health) - [Eye Health](https://www.healthline.com/eye-health) - [Heart Health](https://www.healthline.com/heart-health) - [Menopause](https://www.healthline.com/menopause) - [Mental Health](https://www.healthline.com/mental-health) - [Migraine](https://www.healthline.com/migraine) - [Multiple Sclerosis (MS)](https://www.healthline.com/multiple-sclerosis) - [Parkinson’s Disease](https://www.healthline.com/parkinsons-disease) - [Psoriasis](https://www.healthline.com/psoriasis) - [Rheumatoid Arthritis (RA)](https://www.healthline.com/rheumatoid-arthritis) - [Sleep Health](https://www.healthline.com/sleep) - [Type 2 Diabetes](https://www.healthline.com/type-2-diabetes) - [Weight Management](https://www.healthline.com/weight-management) Condition Spotlight [All](https://www.healthline.com/sponsored-topics) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_controlling-ulcerative-colitis-236x236_360.png) Controlling Ulcerative Colitis](https://www.healthline.com/program/controlling-uc) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_navigating-life-with-biopolar-236x236-1.png) Navigating Life with Bipolar Disorder](https://www.healthline.com/program/navigating-life-with-bipolar-disorder) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_mastering-your-geographic-atrophy-236x236_360.png) Mastering Geographic Atrophy](https://www.healthline.com/program/mastering-your-geographic-atrophy-care) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_managing-type-2-diabetes-236x236-1.png) Managing Type 2 Diabetes](https://www.healthline.com/program/managing-type-2-diabetes-with-food-and-fitness) - Wellness Wellness Topics [All](https://www.healthline.com/wellness) - [CBD](https://www.healthline.com/cbd) - [Fitness](https://www.healthline.com/fitness) - [Healthy Aging](https://www.healthline.com/healthy-aging) - [Hearing](https://www.healthline.com/hearing-health) - [Mental Well-Being](https://www.healthline.com/mental-health) - [Nutrition](https://www.healthline.com/nutrition) - [Parenthood](https://www.healthline.com/parenthood) - [Recipes](https://www.healthline.com/recipes) - [Sexual Health](https://www.healthline.com/sexual-health) - [Skin Care](https://www.healthline.com/skincare) - [Sleep Health](https://www.healthline.com/sleep) - [Vitamins and Supplements](https://www.healthline.com/vitamins-supplements) - [Women's Wellness](https://www.healthline.com/program/womens-wellness) Product Reviews [All](https://www.healthline.com/reviews) - [At-Home Testing](https://www.healthline.com/reviews/at-home-tests) - [Men's Health](https://www.healthline.com/reviews/mens-health-products) - [Mental Health](https://www.healthline.com/reviews/mental-health-services-and-products) - [Nutrition](https://www.healthline.com/reviews/nutrition-products) - [Sleep](https://www.healthline.com/reviews/sleep-products) - [Vitamins and Supplements](https://www.healthline.com/reviews/vitamin-and-supplement-products) - [Women's Health](https://www.healthline.com/reviews/womens-health-products) Featured Programs [All](https://www.healthline.com/sponsored-topics) - [![](https://media.post.rvohealth.io/wp-content/uploads/2025/02/HL_Dexcom-Stelo_Key-Art_Circular-Thumbnail_236x236.png) Your Guide to Glucose Health](https://www.healthline.com/program/your-guide-to-glucose-health) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_understanding-inflammation-and-aging-236x236_360.png) Inflammation and Aging](https://www.healthline.com/program/understanding-inflammation-and-aging) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons-_cold-and-flu-236x236_360.png) Cold & Flu Season Survival Guide](https://www.healthline.com/program/cold-flu-survival-guide) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/navigation-icons_shes-good-for-real-236x236-1.png) She’s Good for Real](https://www.healthline.com/program/shes-good-for-real) - Tools Featured - [Video Series](https://www.healthline.com/video) - [Pill Identifier](https://www.healthline.com/pill-identifier) - [FindCare](https://care.healthline.com/find-care) - [Drugs A-Z](https://www.healthline.com/drugs) - [Medicare Plans by State](https://www.healthline.com/about/health-medicare-state-coverage) Lessons [All](https://learn.healthline.com/) - [Crohn’s and Ulcerative Colitis Essentials](https://www.healthline.com/app/inflammatory-bowel-disease?utm_source=lessonshome) - [Diabetes Nutrition](https://www.healthline.com/app/type-2-diabetes?utm_source=lessonshome) - [High Cholesterol](https://www.healthline.com/app/high-cholesterol?utm_source=lessonshome) - [Taming Inflammation in Psoriasis](https://www.healthline.com/app/pso-inflammation?utm_source=lessonshome) - [Taming Inflammation in Psoriatic Arthritis](https://www.healthline.com/app/psa-inflammation?utm_source=lessonshome) Newsletters [All](https://www.healthline.com/newsletter-signup) - [Anxiety and Depression](https://www.healthline.com/newsletter-signup/anxiety-and-depression) - [Digestive Health](https://www.healthline.com/newsletter-signup/ibd) - [Heart Health](https://www.healthline.com/newsletter-signup/heart-health) - [Migraine](https://www.healthline.com/newsletter-signup/migraine) - [Nutrition Edition](https://www.healthline.com/newsletter-signup/nutrition) - [Type 2 Diabetes](https://www.healthline.com/newsletter-signup/type-2-diabetes) - [Wellness Wire](https://www.healthline.com/newsletter-signup/wellness-wire) Lifestyle Quizzes - [Find a Diet](https://activation.healthline.com/assessment/assessment/diets/prompt/1?v=1&tc=120226&subid=hl_dietfinder_1_) - [Find Healthy Snacks](https://activation.healthline.com/assessment/assessment/pregnancy-snacks/prompt/1?v=1) - [Weight Management](https://www.healthline.com/nutrition/weight-management-quiz) - [How Well Do You Sleep?](https://www.healthline.com/health/healthy-sleep/quiz-how-well-do-you-sleep#1) - [Are You a Workaholic?](https://www.healthline.com/health/mental-health/quiz-are-you-a-workaholic#quiz-are-you-a-workaholic) - Featured Health News [All](https://www.healthline.com/health-news) - [Medicare 2026 Changes](https://www.healthline.com/health-news/medicare-open-enrollment-2026-key-changes) - [Can 6-6-6 Walking Workout Help You Lose Weight?](https://www.healthline.com/health-news/666-walking-trend-weight-loss) - [This Couple Lost 118 Pounds Together Without Medication](https://www.healthline.com/health-news/married-couple-loses-119-pounds-together-without-meds) - [5 Science-Backed Ways to Live a Longer Life](https://www.healthline.com/health-news/healthy-ways-to-improve-longevity) - [Morning Coffee May Help You Live Longer](https://www.healthline.com/health-news/morning-coffee-heart-health-benefits) This Just In - [5 Tips for a Healthy Lifestyle](https://www.healthline.com/health/fitness-nutrition/healthy-lifestyle-benefits) - [How to Disinfect Your House After the Flu](https://www.healthline.com/health/flu/how-to-disinfect-house-after-flu) - [Best Vegan and Plant-Based Meal Delivery for 2025](https://www.healthline.com/nutrition/plant-based-meal-delivery) - [Does Medicare Cover Pneumonia Shots?](https://www.healthline.com/health/medicare/does-medicare-cover-pneumonia-shots) - [Chromosomes, Genetics, and Your Health](https://www.healthline.com/health/chromosomes-and-genetics) Top Reads - [Best Multivitamins for Women](https://www.healthline.com/nutrition/multivitamins-womens-health) - [Best Multivitamins for Men](https://www.healthline.com/nutrition/best-multivitamins-for-men) - [Best Online Therapy Services](https://www.healthline.com/health/our-top-10-online-therapy-picks) - [Online Therapy That Takes Insurance](https://www.healthline.com/health/mental-health/online-therapy-that-takes-insurance) - [Buy Ozempic Online](https://www.healthline.com/nutrition/buy-ozempic-online) - [Mounjaro Overview](https://www.healthline.com/health/drugs/mounjaro) Video Series - [Youth in Focus](https://www.healthline.com/health/video/youth-in-focus) - [Healthy Harvest](https://www.healthline.com/health/nutrition/video/healthy-harvest#1) - [Through an Artist's Eye](https://www.healthline.com/health/breast-cancer/metastatic-breast-cancer-artist-eye) - [Future of Health](https://www.healthline.com/health/video/future-of-health) - Connect Find Your Bezzy Community Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app. [All](https://www.bezzy.com/?utm_source=healthline&utm_medium=nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/01/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https://www.bezzyibd.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/01/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https://www.bezzyms.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/11/Bezzy-DEP-Icon-Circle.png) Depression](https://www.bezzydepression.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2025/01/Bezzy-MIG-Icon-Circle.png) Migraine](https://www.bezzymigraine.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2024/12/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https://www.bezzyt2d.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) - [![](https://media.post.rvohealth.io/wp-content/uploads/2022/04/Bezzy-PsO.png) Psoriasis](https://www.bezzypsoriasis.com/?utm_source=healthline&utm_medium=hl-nav-bar-connections) Follow us on social media Can't get enough? Connect with us for all things health. Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) [![](https://media.post.rvohealth.io/wp-content/uploads/2021/07/FFF_logo_icon-01.png)Fresh Food Fast](https://www.healthline.com/content-series/fresh-food-fast/) # 10 Health Benefits of Mango and Ways to Eat It Studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers. ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Jerlyn-Jones-500x500-Bio.png?w=105&h=105) Medically reviewed by [Jerlyn Jones, MS MPA RDN LD CLT](https://www.healthline.com/reviewers/jerlyn-jones-ms-mpa-rdn-ld-clt) — Written by Ryan Raman, MS, RD and [Cecilia Snyder, MS, RD](https://www.healthline.com/authors/cecilia-snyder-ms-rd) — Updated on June 2, 2025 Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun\! In some parts of the world, mango (Mangifera indica) is called the “king of fruits”. 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. 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. ![fresh, whole mangos and sliced mangos in a bowl](https://i0.wp.com/post.healthline.com/wp-content/uploads/2021/11/mango-mangos-1296x728-header.jpg?w=1155&h=1528) [Share on Pinterest](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Fmango&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2021%2F11%2Fmango-mangos-1296x728-header.jpg&description=Mango%3A%20Nutrition%2C%20Health%20Benefits%2C%20and%20How%20to%20Eat%20It "Share on Pinterest") Kirsty Begg/Stocksy United ## [1\. Packed with nutrients]() Many people love mango — not only because it’s delicious but also because it’s very nutritious. One cup (165 grams) of fresh mango [provides](https://fdc.nal.usda.gov/food-details/169910/nutrients): - Calories: 99 - Protein: 1.4 grams - Carbs: 24\.8 grams - Fat: 0.6 grams - Fiber: 2\.6 grams - Sugar: 22.6 grams - Vitamin C: 67% of the Daily Value (DV) - Copper: 20% of the DV - Folate: 18% of the DV - Vitamin B6: 15% of the DV - Vitamin A: 10% of the DV - Vitamin E: 10% of the DV - Vitamin K: 6% of the DV - Niacin: 7% of the DV - Potassium: 6% of the DV - Riboflavin: 5% of the DV - Magnesium: 4% of the DV - Thiamine: 4% of the DV One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body [absorb iron](https://www.healthline.com/nutrition/increase-iron-absorption), and promotes [cell growth and repair](https://pubmed.ncbi.nlm.nih.gov/33467139/). Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development. ## [2\. Low in calories]() 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](https://www.healthline.com/nutrition/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](https://pubmed.ncbi.nlm.nih.gov/32922235/) found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal. Still, keep in mind this may not be the case for dried mango. Just [1 cup](https://fdc.nal.usda.gov/food-details/1102633/nutrients) (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density. 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. ## [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. Not much research has examined the specific relationship between fresh mango and diabetes. A 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help [prevent the onset of diabetes](https://pubmed.ncbi.nlm.nih.gov/32641421/). Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary. 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](https://www.healthline.com/nutrition/22-high-fiber-foods) and protein, as this may help limit blood sugar spikes. [![](https://media.post.rvohealth.io/wp-content/uploads/2021/07/FFF_logo_icon-01.png)More in Fresh Food FastView All](https://www.healthline.com/content-series/fresh-food-fast/) [![](https://media.post.rvohealth.io/wp-content/uploads/2021/07/Thumbnail_06jpg.jpg)](https://www.healthline.com/health/food-nutrition/chickpea-tomato-salad-with-feta-cheese/) [Chickpea Tomato Salad with Feta](https://www.healthline.com/health/food-nutrition/chickpea-tomato-salad-with-feta-cheese/) By Vanessa Rissetto, MS, RD, CDN [![](https://media.post.rvohealth.io/wp-content/uploads/2021/10/bananas-holding-health-benefits-732x549-thumbnail.jpg)](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas/) [11 Evidence-Based Health Benefits of Bananas](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas/) By SaVanna Shoemaker, MS, RDN, LD [![](https://media.post.rvohealth.io/wp-content/uploads/2021/11/watermelon-732x549-thumbnail-1.jpg)](https://www.healthline.com/nutrition/watermelon-health-benefits/) [The Top Health Benefits of Watermelon](https://www.healthline.com/nutrition/watermelon-health-benefits/) By Kerri-Ann Jennings, MS, RD ## [4\. High in healthy plant compounds]() Mango is [packed](https://pubmed.ncbi.nlm.nih.gov/33467139/) with polyphenols, which are plant compounds that act as antioxidants to protect your body. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These [include](https://pubmed.ncbi.nlm.nih.gov/34066494/): - mangiferin - catechins - anthocyanins - gallic acid - kaempferol - rhamnetin - hydroxybenzoic acid [Antioxidants](https://www.healthline.com/nutrition/foods-high-in-antioxidants) are important because they protect your cells against free radicals. [Research](https://pubmed.ncbi.nlm.nih.gov/29731617/) has linked free radical damage to signs of aging and chronic diseases. ## [5\. Contains immune-boosting nutrients]() Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides [10%](https://fdc.nal.usda.gov/food-details/1102670/nutrients) of your daily vitamin A needs. [Vitamin A](https://www.healthline.com/nutrition/vitamin-a-benefits) is essential for a healthy immune system. Plus, 1 cup (165 grams) mango provides nearly 67% of your daily [vitamin C](https://www.healthline.com/nutrition/vitamin-c-foods) needs. This vitamin can help your body produce more [disease-fighting white blood cells](https://pmc.ncbi.nlm.nih.gov/articles/PMC9925039/), help these cells work more effectively, and improve your skin’s defenses. Mango also contains other nutrients that may also [support immunity](https://pubmed.ncbi.nlm.nih.gov/31963293/), including: - copper - folate - vitamin E - several B vitamins ## [6\. Supports heart health]() Mango contains nutrients that support a healthy heart. For instance, it offers [magnesium](https://www.healthline.com/nutrition/10-proven-magnesium-benefits) and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting [lower blood pressure levels](https://pubmed.ncbi.nlm.nih.gov/31212974/). Studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and [cancer](https://pubmed.ncbi.nlm.nih.gov/38455223/). In addition, it [may help lower](https://pubmed.ncbi.nlm.nih.gov/30097377/) your blood levels of cholesterol, triglycerides, and free fatty acids. While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed. ## [7\. May improve digestive health]() Mango has several qualities that [make it excellent](https://pubmed.ncbi.nlm.nih.gov/33267887/) for [digestive health](https://www.healthline.com/nutrition/best-foods-for-digestion). For one, it contains a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules so that your body can absorb them easily. Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like [constipation](https://www.healthline.com/health/constipation) and diarrhea. One [4-week study](https://pubmed.ncbi.nlm.nih.gov/29733520/) in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango. This suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed. ## [8\. May support eye health]() Mango is full of nutrients that help support healthy eyes. Two key nutrients they contain are the antioxidants [lutein and zeaxanthin](https://www.healthline.com/nutrition/lutein-and-zeaxanthin). Mangoes are also a good source of vitamin A, which supports [eye health](https://www.healthline.com/nutrition/eye-vitamins). ## [9\. May help lower your risk of certain cancers]() Mango is high in polyphenols, which may have anticancer properties. Polyphenols can help protect against a harmful process called oxidative stress. Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various [cancer cells](https://pubmed.ncbi.nlm.nih.gov/32506936/), such as those in [breast cancer](https://pubmed.ncbi.nlm.nih.gov/34548817/). While these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people. ## [10\. Versatile and easy to add to your diet]() Mango is delicious, versatile, and easy to add to your diet. However, you might find it difficult to cut due to its [tough skin](https://www.healthline.com/nutrition/mango-skin) and large pit. Here’s one good method for [cutting a mango](https://www.healthline.com/nutrition/how-to-cut-a-mango): 1. With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit. 2. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin. 3. Scoop the cut flesh out of the skin. Here are some ways you can enjoy mango: - Add it to smoothies. - Dice it and mix it into salsa. - Toss it into a summer salad. - Slice it and serve it along with other tropical fruits. - Dice it and add it to quinoa salad. - Add mango to Greek yogurt or oatmeal. - Top burgers or seafood with grilled mango. Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day. ## [The bottom line]() Mango is rich in vitamins, minerals, and antioxidants, and 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. [![](https://media.post.rvohealth.io/wp-content/uploads/2021/07/FFF_logo_icon-01.png)Fresh Food Fast](https://www.healthline.com/content-series/fresh-food-fast/) ### Just one thing Try this today: If you’ve ever cut into a mango before, you probably know they aren’t the easiest fruit to slice and dice. Take a look at this article on [how to cut a mango](https://www.healthline.com/nutrition/how-to-cut-a-mango) for a few tips and a video demo on preparing fresh mango. [![](https://media.post.rvohealth.io/wp-content/uploads/2021/07/FFF_logo_icon-01.png)More in Fresh Food FastView All](https://www.healthline.com/content-series/fresh-food-fast/) [![](https://media.post.rvohealth.io/wp-content/uploads/2021/07/Thumbnail_06jpg.jpg)](https://www.healthline.com/health/food-nutrition/chickpea-tomato-salad-with-feta-cheese/) [Chickpea Tomato Salad with Feta](https://www.healthline.com/health/food-nutrition/chickpea-tomato-salad-with-feta-cheese/) By Vanessa Rissetto, MS, RD, CDN [![](https://media.post.rvohealth.io/wp-content/uploads/2021/10/bananas-holding-health-benefits-732x549-thumbnail.jpg)](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas/) [11 Evidence-Based Health Benefits of Bananas](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas/) By SaVanna Shoemaker, MS, RDN, LD [![](https://media.post.rvohealth.io/wp-content/uploads/2021/11/watermelon-732x549-thumbnail-1.jpg)](https://www.healthline.com/nutrition/watermelon-health-benefits/) [The Top Health Benefits of Watermelon](https://www.healthline.com/nutrition/watermelon-health-benefits/) By Kerri-Ann Jennings, MS, RD ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - Greger M, et al. (2020). A whole food plant-based diet is effective for weight loss: The evidence. <https://pubmed.ncbi.nlm.nih.gov/32922235/> - Gombart AF, et al. (2020). A review of micronutrients and the immune system-working in harmony to reduce the risk of infection. <https://pubmed.ncbi.nlm.nih.gov/31963293/> - Iqbal H, et al. (2023). Therapeutic potential of mangiferin in cancer: Unveiling regulatory pathways, mechanisms of action, and bioavailability enhancements — an updated review. <https://pubmed.ncbi.nlm.nih.gov/38455223/> - Iqbal S, et al. (2019). The effect of electrolytes on blood pressure: A brief summary of meta-analyses. <https://pubmed.ncbi.nlm.nih.gov/31212974/> - Jiang F, et al. (2018). Mangiferin inhibits high-fat diet induced vascular injury via regulation of PTEN/AKT/eNOS pathway. <https://pubmed.ncbi.nlm.nih.gov/30097377/> - Jiang Z, et al. (2020). Dietary fruit and vegetable intake, gut microbiota, and type 2 diabetes: Results from two large human cohort studies. <https://pubmed.ncbi.nlm.nih.gov/33267887/> - Kim H, et al. (2021). Mango (Mangifera indica L.) polyphenols: Anti-inflammatory intestinal microbial health benefits, and associated mechanisms of actions. <https://pubmed.ncbi.nlm.nih.gov/34066494/> - Lebaka VR, et al. (2021). Nutritional composition and bioactive compounds in three different parts of mango fruit. <https://pubmed.ncbi.nlm.nih.gov/33467139/> - Liguori I, et al. (2018). Oxidative stress, aging, and diseases. <https://pubmed.ncbi.nlm.nih.gov/29731617/> - Mirza B , et al. (2021). Mango (Mangifera indica L.): a magnificent plant with cancer preventive and anticancer therapeutic potential. <https://pubmed.ncbi.nlm.nih.gov/32506936/> - Moore A, et al. (2023). The role of vitamin C in human immunity and its treatment potential against COVID-19: A review article. <https://pmc.ncbi.nlm.nih.gov/articles/PMC9925039/> - Venancio VP, et al. (2018). Polyphenol-rich mango (Mangifera indica L.) ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber. <https://pubmed.ncbi.nlm.nih.gov/29733520/> - Yap KM, et al. (2021). Mangifera indica (Mango): A promising medicinal plant for breast cancer therapy and understanding its potential mechanisms of action. <https://pubmed.ncbi.nlm.nih.gov/34548817/> - Zheng J-S, et al. (2020). Association of plasma biomarkers of fruit and vegetable intake with incident type 2 diabetes: EPIC-InterAct case-cohort study in eight European countries. <https://pubmed.ncbi.nlm.nih.gov/32641421/> Share this article ### Evidence Based This article is based on scientific evidence, written by [experts](https://www.healthline.com/nutrition-team) and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers. ## related stories - [Chickpea Tomato Salad with Feta](https://www.healthline.com/health/food-nutrition/chickpea-tomato-salad-with-feta-cheese/?utm_source=ReadNext) - [11 Evidence-Based Health Benefits of Bananas](https://www.healthline.com/nutrition/11-proven-benefits-of-bananas/?utm_source=ReadNext) - [The Top Health Benefits of Watermelon](https://www.healthline.com/nutrition/watermelon-health-benefits/?utm_source=ReadNext) - [7 Enticing Health Benefits of Chia Seeds](https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds/?utm_source=ReadNext) - [Turkey Pumpkin Chili](https://www.healthline.com/health/food-nutrition/turkey-pumpkin-chili/?utm_source=ReadNext) © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). - [About Us](https://www.healthline.com/about) - [Contact Us](https://www.healthline.com/about/contact-us) - [Privacy Policy](https://www.healthline.com/privacy-policy) - Privacy Settings - [Advertising Policy](https://www.healthline.com/advertising-policy) - [Health Topics](https://www.healthline.com/directory/topics) - [Sitemap](https://www.healthline.com/sitemap) - [Medical Affairs](https://www.healthline.com/medical-team) - [Content Integrity](https://www.healthline.com/about/content-integrity) - [Newsletters](https://www.healthline.com/newsletter-signup) - © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https://www.healthline.com/additional-information). [About](https://www.healthlinemedia.com/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https://rvohealth.com/careers)[Advertise with us](https://www.healthlinemedia.com/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise) OUR BRANDS [Healthline](https://www.healthline.com/)[Medical News Today](https://www.medicalnewstoday.com/)[Greatist](https://greatist.com/)[Psych Central](https://psychcentral.com/)[Bezzy](https://bezzy.com/) ![](http://b.scorecardresearch.com/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=nutrition)
Readable Markdown	In some parts of the world, mango (Mangifera indica) is called the “king of fruits”. 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. 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. ## Many people love mango — not only because it’s delicious but also because it’s very nutritious. One cup (165 grams) of fresh mango [provides](https://fdc.nal.usda.gov/food-details/169910/nutrients): - Calories: 99 - Protein: 1.4 grams - Carbs: 24\.8 grams - Fat: 0.6 grams - Fiber: 2\.6 grams - Sugar: 22.6 grams - Vitamin C: 67% of the Daily Value (DV) - Copper: 20% of the DV - Folate: 18% of the DV - Vitamin B6: 15% of the DV - Vitamin A: 10% of the DV - Vitamin E: 10% of the DV - Vitamin K: 6% of the DV - Niacin: 7% of the DV - Potassium: 6% of the DV - Riboflavin: 5% of the DV - Magnesium: 4% of the DV - Thiamine: 4% of the DV One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body [absorb iron](https://www.healthline.com/nutrition/increase-iron-absorption), and promotes [cell growth and repair](https://pubmed.ncbi.nlm.nih.gov/33467139/). Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development. ## 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](https://www.healthline.com/nutrition/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](https://pubmed.ncbi.nlm.nih.gov/32922235/) found that consuming fresh fruit like mango at the start of a meal could help keep you from overeating later on in the meal. Still, keep in mind this may not be the case for dried mango. Just [1 cup](https://fdc.nal.usda.gov/food-details/1102633/nutrients) (160 grams)of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density. 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. ## 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. Not much research has examined the specific relationship between fresh mango and diabetes. A 2020 study concluded that consuming fruits and vegetables high in vitamin C and carotenoids could help [prevent the onset of diabetes](https://pubmed.ncbi.nlm.nih.gov/32641421/). Mango is high in both these nutrients, so it may provide similar benefits, though more research is necessary. 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](https://www.healthline.com/nutrition/22-high-fiber-foods) and protein, as this may help limit blood sugar spikes. ## Mango is [packed](https://pubmed.ncbi.nlm.nih.gov/33467139/) with polyphenols, which are plant compounds that act as antioxidants to protect your body. This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These [include](https://pubmed.ncbi.nlm.nih.gov/34066494/): - mangiferin - catechins - anthocyanins - gallic acid - kaempferol - rhamnetin - hydroxybenzoic acid [Antioxidants](https://www.healthline.com/nutrition/foods-high-in-antioxidants) are important because they protect your cells against free radicals. [Research](https://pubmed.ncbi.nlm.nih.gov/29731617/) has linked free radical damage to signs of aging and chronic diseases. ## Mango is a good source of immune-boosting nutrients. One cup (165 grams) of mango provides [10%](https://fdc.nal.usda.gov/food-details/1102670/nutrients) of your daily vitamin A needs. [Vitamin A](https://www.healthline.com/nutrition/vitamin-a-benefits) is essential for a healthy immune system. Plus, 1 cup (165 grams) mango provides nearly 67% of your daily [vitamin C](https://www.healthline.com/nutrition/vitamin-c-foods) needs. This vitamin can help your body produce more [disease-fighting white blood cells](https://pmc.ncbi.nlm.nih.gov/articles/PMC9925039/), help these cells work more effectively, and improve your skin’s defenses. Mango also contains other nutrients that may also [support immunity](https://pubmed.ncbi.nlm.nih.gov/31963293/), including: - copper - folate - vitamin E - several B vitamins ## Mango contains nutrients that support a healthy heart. For instance, it offers [magnesium](https://www.healthline.com/nutrition/10-proven-magnesium-benefits) and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting [lower blood pressure levels](https://pubmed.ncbi.nlm.nih.gov/31212974/). Studies have found that mangiferin may protect heart cells against inflammation, oxidative stress, and [cancer](https://pubmed.ncbi.nlm.nih.gov/38455223/). In addition, it [may help lower](https://pubmed.ncbi.nlm.nih.gov/30097377/) your blood levels of cholesterol, triglycerides, and free fatty acids. While these findings are promising, research on mangiferin and heart health in humans is currently lacking. Therefore, more studies are needed. ## For one, it contains a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules so that your body can absorb them easily. Moreover, since mango contains plenty of water and dietary fiber, it may help with digestive issues like [constipation](https://www.healthline.com/health/constipation) and diarrhea. One [4-week study](https://pubmed.ncbi.nlm.nih.gov/29733520/) in adults with chronic constipation found that eating mango daily was more effective at relieving symptoms of the condition than taking a supplement containing an amount of soluble fiber similar to that of mango. This suggests that mangoes may have other components that aid digestive health, aside from dietary fiber. However, more research is needed. ## Mango is full of nutrients that help support healthy eyes. Mangoes are also a good source of vitamin A, which supports [eye health](https://www.healthline.com/nutrition/eye-vitamins). ## Mango is high in polyphenols, which may have anticancer properties. Polyphenols can help protect against a harmful process called oxidative stress. Test-tube and animal studies have observed that mango polyphenols reduced oxidative stress. They’ve also been found to destroy or stop the growth of various [cancer cells](https://pubmed.ncbi.nlm.nih.gov/32506936/), such as those in [breast cancer](https://pubmed.ncbi.nlm.nih.gov/34548817/). While these studies are promising, more studies in humans are needed to better understand the potential anticancer effects of mango polyphenols in people. ## Mango is delicious, versatile, and easy to add to your diet. However, you might find it difficult to cut due to its [tough skin](https://www.healthline.com/nutrition/mango-skin) and large pit. 1. With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit. 2. Cut the flesh on each of these slices into a grid-like pattern without cutting the skin. 3. Scoop the cut flesh out of the skin. Here are some ways you can enjoy mango: - Add it to smoothies. - Dice it and mix it into salsa. - Toss it into a summer salad. - Slice it and serve it along with other tropical fruits. - Dice it and add it to quinoa salad. - Add mango to Greek yogurt or oatmeal. - Top burgers or seafood with grilled mango. Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day. ## Mango is rich in vitamins, minerals, and antioxidants, and 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.
Shard	98 (laksa)
Root Hash	11478817528691466898
Unparsed URL	com,healthline!www,/nutrition/mango s443