Mangoes are a delicious, naturally sweet fruit that adds rich, juicy flavor to many recipes. But they’re often seen as too sugary for people who are trying to lose weight.
When it comes to weight loss, are mangoes unfairly vilified, or do they live up to their sweet reputation? Here’s what registered dietitians think—the real answer might surprise you.
Nutritionally speaking, mangoes are a nutrient powerhouse.
Each 3/4-cup (124 grams) serving of mango contains:
- Calories: 70 calories
- Sugar: 17 grams (g)
- Potassium: 208 milligrams (mg)
- Fiber: 2 g
- Vitamin C: 45 mg (50% of your daily value (DV))
- Copper: 0.137 mg (15% of your DV)
- Vitamin A: 67 micrograms (mcg) (8% of your DV)
- Vitamin B6: 0.147 mg (8% of your DV)
Mangoes have a low to moderate glycemic index (GI) score that ranges from 41 to 60. The GI measures how quickly foods or drinks with carbohydrates can raise your blood sugar. Foods are ranked from 0 to 100 (zero being the lowest and 100 being the highest).
For fruits, the GI score can vary depending on the level of ripeness and whether the food is consumed fresh, dried, or as a juice.
Experts agree that mangoes can be part of a weight-loss diet, but the key is to find a healthy balance. It’s all about portion control.
“Including mangoes as a source of natural sugar and fiber in your weight-loss plan can satisfy nutrient needs, ward off hunger, and may work to quench sweet cravings.” —Sue-Ellen Anderson-Haynes, MS, RDN, CDCES
Added sugars are not good for health or weight loss because they add extra calories and lack the nutrients and fiber found in whole fruit like mangoes.
“Fiber helps promote the feeling of fullness and can prevent constipation, a common side effect of low-calorie diets,” said Petitpain.
Mangoes are the perfect summer food that can be enjoyed in a variety of ways. Try these dietitian-approved ways to enjoy mango:
- Add fresh mango to salads: “My favorite way to eat them is diced on top of a salad with black beans and a lime vinaigrette,” said Petitpain.
- Add sliced mango as a topping for tacos or over top chia pudding.
- Add frozen mango to smoothies.
- Make a mango mocktail: “Mango, mint, and lime mocktail will hydrate and refresh you without the extra calories of a cocktail,” said Anderson-Haynes.
- Enjoy mango its own: “I like to enjoy my mangoes on their own, picked right off the tree, skin and all—more fiber for me!” said Anderson-Haynes.
- Avoid dried mangoes. “These concentrate the natural sugars and calories, and sometimes have sugar added,” said Petitpain.
- Avoid pairing mango with other high-sugar foods to avoid a spike in blood sugar.
Mango is a healthy food, but it is high in natural sugar. While dietitians agree mango is a great way to support healthy weight loss, people with diabetes need to be mindful of how many carbohydrates (including fruit) they consume per day.
Eating low GI foods is better for blood sugar regulation, which is especially important for people with diabetes. Choosing foods that are lower on the GI scale can help manage diabetes by controlling blood sugar levels.
While people with diabetes can still consume whole fruit like mangoes, they need to keep track of their daily portions and the amount of carbohydrates consumed in order to prevent blood sugar spikes.
Mangoes are rich in vitamins, minerals, and antioxidants. Registered dietitians say that mangoes —despite containing a high amount of natural sugar—can be a great addition to a healthy weight-loss plan because they are low in calories and a good source of fiber.
To enjoy the sweetness of mangoes on a weight-loss diet, you can stay on track by monitoring portion sizes and pairing them with other foods lower in sugar.
