As a flavorful, low-calorie snack, mango benefits include providing a good source of vitamins and minerals, including vitamins A and C and minerals such as potassium. Mangoes are also being studied for their potential antioxidant, anti-inflammatory and anticancer properties, among other health benefits.
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There are 99 calories in a 1-cup serving of raw, fresh mango, according to the USDA’s FoodData Central. Mango calories per whole mango will vary depending on the size of the fruit.
In addition to adding a hit of dietary fiber (3 grams) to your fruit salad, mangoes are a good source of vitamins and minerals, including vitamin A — with 89 milligrams per 1-cup serving — and potassium, at 277 milligrams. The daily recommended intake for vitamin A, according to the 2015-2020 Dietary Guidelines, is between 700 and 900 milligrams depending on age. The daily recommended intake for potassium is 2,700 milligrams.
Mangoes also contains vitamin C at 60 milligrams per serving. Adult women need about 75 milligrams of vitamin C a day, and men need about 90 milligrams as stated in the guidelines. Small amounts of calcium, iron, magnesium and phosphorus also are present in mangoes, as well as vitamins K and E.
Mangoes are a low-fat snack, with just 1 gram of fat per serving. They contain no saturated fat and will give about 1 gram of protein in each serving.
A review published in May 2017 in the journal Nutrients cites mangoes' antioxidant, anti-inflammatory and anticancer properties that are currently being studied for their additional health benefits.
Read More: 14 Surprising Facts About Mangoes
Each 1-cup serving of raw mango, as shown in the USDA's SNAP-Ed Connection, contains:
- 1 gram of fat
- 0 grams of saturated fat
- 1.35 grams of protein
- 23 grams of sugars
- 3 grams of dietary fiber
- 25 grams of carbohydrates
- 8 milligrams of calcium
- 16 milligrams of magnesium
- 277 milligrams of potassium
- 60 milligrams of vitamin C
- 71 milligrams of folate
- 89 milligrams of vitamin A
- 7 milligrams of vitamin K
- 1.5 milligrams of vitamin E
The USDA recommends that adult men and women eat 1 1/2 to 2 cups of fruit per day, depending on age (children 2 to 3 years old should eat 1 cup; children 4 to 8 should eat up to 1 1/2 cups a day; children 8 to 14 should eat 1 1/2 cups per day).
The USDA defines a 1-cup serving of fruit from the Fruit Group as 1 cup of fruit or 100 percent fruit juice, or half a cup of dried fruit. Fruits may be fresh, canned, frozen or dried and may be whole, cut up or pureed.
Disadvantages to Eating Mango
A main downside to eating mangoes is a potential allergic reaction. A mango allergy may present itself in a rash, or contact dermatitis, which occurs around the lips and skin around the mouth, although it can also affect other areas of the body including the fingers and hands.
It is the peel of the mango, as opposed to the pulp, that typically triggers a rash. In fact, many people who develop contact dermatitis after eating mangoes don't experience any symptoms if they cut up the mango and eat it without the peel touching their skin.
A mango allergy can also result in a more serious anaphylactic reaction. The Mayo Clinic describes an anaphylactic reaction as involving the constriction and tightening of the airways, a swollen throat or the sensation of a lump in your throat that makes it difficult to breathe, shock with a severe drop in blood pressure, rapid pulse or dizziness, light-headedness or loss of consciousness.
Again, this allergy is usually caused by the skin of the mango and not the pulp, so if you are diagnosed with a mango allergy you may still be able eat the fruit if it is already peeled and cut up with the peel discarded.
- USDA National Nutrient Database: "Mango, Raw"
- USDA SNAP-Ed: "Mangos"
- USDA ChooseMyPlate: "All About the Fruit Group"
- Nutrients: "Multifaceted Health Benefits of Mangifera indica L. (Mango): The Inestimable Value of Orchards Recently Planted in Sicilian Rural Areas"
- Mayo Clinic: "Food Allergy"
- USDA: "Dietary Guidelines For Americans, 2015-2020"