16 Jun 2023

Nutritious Mango: Mango Calories & Health Benefits

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Mango has been grown and eaten in India for thousands of years. Families look forward to the summer season only to be able to nosh on tasty, juicy, sweet & sour mangoes. These drupe fruits aren’t just delicious but also provide various health benefits. However, people are often sceptical about eating mangoes due to the myth that they could be unhealthy and the fear of high mango calories. 

However, how true are these beliefs? Are mangoes unhealthy and bad for you? Should diabetic people avoid eating mangoes? Are mango calories good or bad? Let’s bust some of these myths with the help of science and Ayurveda. Read this blog about an easy and healthy mango juice recipe.

are mango calories good or bad? mangoes are nutritious

Mango Calories: Are They Good Or Bad For You

Before getting into the good or bad of things, let’s first determine the amount of mango calories and nutritional facts. 

Amount165 gm
Fats0.6 g
Cholesterol0 g
Protein1.4 g
Potassium6% of the Daily Value
Sodium1.6 mg
Carbohydrates24.7 g
Vitamin C~ 70% of the Daily Value
Vitamin K6% of the Daily Value
Vitamin B612% of the Daily Value
Folate18% of the Daily Value
Niacin7% of the Daily Value
Copper25% of the Daily Value

Mango Calories

Generally, a medium-sized mango weighs anywhere between 200-250 g, with the stone itself weighing anywhere between 50 to 150 g. According to the chart above, you can clearly gauge that eating the pulp of 1 mango will provide you with nearly 150 to 200 calories. This accounts for about 10% of the average caloric intake which is ideal for an average healthy person (~1500 calories for females, 2000 calories for males).

From this point of view, mango is not a high-calorie food item. However, one needs to be careful of the amount of mango fruit they eat. Eating anything in excess may result in harmful consequences. So, as long as you are taking care of your daily caloric intake and eating mangoes in moderation, you need not be afraid of mango calories. 

seasonal mangoes should be made a part of your diet

Mango Health Benefits

Mango is rich in fibre and various Vitamins like A, C, K and B6. Vitamin K helps heal your body by helping the clotting function of your blood, while also fortifying our bones and skeletal structure. Vitamin C boosts immunity, is great for your skin and hair, and also helps your body heal. 

Mango is also rich in minerals like Copper, Potassium, Folate, and Beta-Carotene. The deep yellow colour of mangoes is due to the abundant beta-carotene in them. They are also rich in fibre, which aids digestion and keeps the gut flora healthy.

Mangoes contain natural sugars which help regulate blood glucose levels and also help improve blood circulation. To reap its benefits, you can snack on mango or make mango juice easily at home. Read this blog about a simple, at-home recipe for mango juice and its health benefits.

Do mangoes cause weight gain?

Mangoes have zero fat as well as cholesterol. This is not to say that fats are bad for you – because fats are an essential macro-nutrient for our body. We need fats for the proper functioning of our body, and the best fats (known as unsaturated fats) are available from certain natural food products. However, what could lead to an increase in body weight if mangoes are eaten in excess is their sugar content. 

As we explained above, mangoes are among the fruits with the highest sugar content. Therefore, they must be eaten in moderation without the violation of your daily caloric intake. If eaten in excess in addition to your normal food intake, they may cause a calorie excess leading to weight gain. However, only the consumption of mango, especially in summer and with regulation, is not related to weight gain.

mangoes are not that bad for diabetes patients if eaten in moderation

Is mango bad for diabetes patients?

Absolutely not. In fact, mango is good for diabetic patients as it contains Vitamin C and carotenoids in abundance. Vitamin C and carotenoids help regulate blood sugar. Mangoes also have a low GI (Glycemic Index) of 51 – which means that the sugars in the fruit are released slowly into the bloodstream rather than spiking your blood glucose levels drastically immediately after consumption. 

Mango is also rich in fibre, which helps aid digestion and balance the blood sugar levels in our body. It also contains a special compound known as Mangiferin which is a polyphenol that also helps in regulating blood sugar. 

However, it is important for you to exercise caution while consuming mangoes. We advise diabetics not to consume excessive amounts of mango at once as that might result in a sudden blood sugar spike. Different people may respond differently to foods, so it is important to be mindful of your own body type. Consult a physician or a trained dietician if you need to!

The Milkbasket online grocery shopping app has the best mango varieties from all over India! Download Milkbasket & order mango online and get home delivery in your city. Milkbasket brings you 200+ types of local and international fresh fruits and vegetables too. Order from 5000+ grocery products till midnight and get delivery to your doorstep by 7 AM in the morning.

Liked reading this blog? Tell us in the comments below and also share what kind of content you’d like us to bring to you next! Read this blog about an easy and healthy mango juice recipe.


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