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Mango: Health Benefits, Nutritional Value, Calorie Content, and Delicious Recipes

Updated: Apr 27

The mango, comprising an outer skin, a fleshy edible portion, and a single seed, earns its title as the 'king of fruits' with its juicy and delectable taste coupled with a host of potential health benefits.

Popularly known as mango, manga, and mango in various regions of cultivation, mangoes boast a vibrant color that aids in distinguishing ripe from unripe fruits. A ripe mango is characterized by its slight softness to the touch and a sweet, rich aroma, making it a preferred choice in grocery stores.

In this post, we delve into the myriad health benefits of mangoes, their nutritional value, and the most delightful ways to enjoy this tropical fruit.

Nutritional Value and Calories: Mangoes are teeming with enzymes known to confer significant health benefits. Rich in fiber, mangoes have been consumed for centuries to alleviate conditions like constipation, piles, and symptoms of irritable bowel syndrome.

A study published in the Comprehensive Reviews in Food Science and Food Safety journal highlights the antioxidants, minerals, dietary fiber, and vitamins present in mangoes, which collectively combat degenerative diseases, including heart conditions and certain cancers.

Furthermore, individuals engaging in strenuous activities like bodybuilding or high-intensity interval training are advised to include mangoes in their diet due to their potassium content, which aids in replenishing losses incurred during physical exertion.

Here's a breakdown of the nutrients found in 1 cup sliced mangoes (165 grams):

  • Calories: 122

  • Protein: 1.0 grams

  • Carbohydrates: 27.9 grams

  • Fats: 0.7 grams

  • Fiber: 3.3 grams

7 Proven Health Benefits of Mango:

  1. Anti-cancer Properties: Mangoes contain high levels of soluble dietary fiber called pectin, which has been linked to lower cholesterol levels and anti-cancer properties, particularly in reducing the risk of prostate cancer. Studies have shown that pectin interacts with galectin 3, a protein associated with cancer development, and may inhibit its activity. Additionally, research from The European Prospective Investigation of Cancer has indicated a significant association between mango consumption and a reduced risk of prostate cancer.

  2. Mango Aids Digestion Maintaining Digestive Health The abundance of dietary fiber in mangoes supports digestive regularity.

Enzymes present in mangoes promote a healthy gut microbiome, facilitating efficient digestion. Bioactive compounds such as aldehydes, terpenes, and esters in mangoes enhance appetite and optimize digestive function.

  1. Facilitates Healthy Weight Gain Supports Weight Gain Goals For individuals aiming to gain weight healthily, mangoes can be a valuable addition to their diet. Incorporating mangoes into meals like salads or smoothies is an effortless way to boost calorie intake.

With over 100 calories per cup, mangoes provide easily absorbable energy. Their high starch content converts to sugar, aiding in weight gain.

  1. Mango: Ideal Pregnancy Food Aids Pregnancy Health Mangoes are a nutrient-rich option for expectant mothers, offering ample iron essential for a healthy pregnancy.

Mangoes are packed with vital nutrients and vitamins and serve as a tasty and nutritious supplement during pregnancy, addressing nutritional needs and reviving waning appetites.

  1. Effective Anemia Treatment Combat Iron Deficiency Mango consumption can alleviate anemia by bolstering red blood cell production. Anemia, characterized by low red blood cell count, leads to fatigue and weakness.

Regular consumption of mangoes enhances red blood cell levels, facilitating oxygen transport to tissues and organs.

  1. Harnesses Anti-aging Properties Promotes Youthful Skin Loaded with Vitamin A and C, mangoes stimulate collagen production, which is vital for skin health. Collagen maintains skin elasticity and resilience, thwarting the aging process.

Incorporating mangoes into your diet boosts collagen synthesis, fostering radiant, blemish-free skin.

  1. Mangoes Diabetes Effectively Supports Diabetes Management Despite their sugar content, mangoes may benefit individuals with diabetes. Research indicates that mangoes contain dietary fiber, polyphenols, and carotenoids with potential therapeutic effects for diabetes management.

Consuming a moderate amount of mango as a snack can be a prudent choice for diabetes management, but consulting a healthcare professional is advisable due to potential interactions with medications.

Best Mango Recipes

Many people enjoy the simple pleasure of biting into a fresh mango or adding it to salads. However, there are easy recipes that can elevate your mango experience. Let's explore two delightful recipes:

1. Corn and Raw Mango Salad


- 1 raw mango, diced

- 1 cup corn kernels

- 3 tablespoons chopped spring onions

- 1 onion, chopped

- Half a red bell pepper

- 6 cherry tomatoes (normal tomatoes work too)

- 1 teaspoon parsley

- 1 tablespoon cilantro leaves

- 1 celery stalk, peeled and diced

- 1 teaspoon white pepper powder

- 1/2 teaspoon black salt

- 1 tablespoon olive oil

- 1 tablespoon lemon juice

- 7-8 black olives

- 4 basil leaves (optional)


1. Boil water with salt and blanch the corn until just tender. Drain and set aside.

2. Dice all the vegetables and mango to the size of the corn or slightly larger.

3. Mix the herbs, mango, and corn thoroughly in a salad bowl.

4. Add olive oil and lemon juice, and mix well.

5. Season with black salt and white pepper powder, and mix again.

6. Garnish with coriander leaves if desired.

2. Mango Chia Seeds Pudding


- 1 cup mango pulp

- ½ cup chia seeds (75g)

- 1 cup coconut milk

- ½ cup chopped mango


1. In a mixing bowl, whisk together chia seeds, coconut milk, and mango pulp.

2. Add chopped mango and mix well, reserving some for topping.

3. Refrigerate for 15 minutes, stir, then refrigerate for another 15 minutes.

4. Spoon into serving glasses, top with remaining mango chunks, and serve.

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Mango hailed as the 'king' of fruits, is not only delicious but also packed with nutrients and health benefits. Including mango in your diet can provide essential nutrients to keep you energized and active every day.

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