Come summer, mango mania grips the world — and with good reason. Juicy, fragrant, and endlessly versatile, mangoes are one of the most beloved fruits around. But if you’re counting calories or watching your sugar intake, chances are you’ve been warned to stay away. At roughly 150 calories and 45 grams of natural sugar per medium mango, it might seem like a fruit best enjoyed in moderation. Yet nutritionists say there’s far more to mangoes than their sweetness — and their health benefits easily outweigh the calorie count.
Mangoes are often dubbed the ‘king of fruits’ for more than just their regal flavour. Packed with vitamin C, vitamin A, potassium, fibre, and polyphenols, mangoes offer serious bang for your nutritional buck. A single cup of sliced mango provides nearly 70% of your daily vitamin C needs, helping boost immunity, promote collagen production, and support skin health. They’re also a good source of beta-carotene, which the body converts into vitamin A — essential for vision, immunity, and overall cell function.
Another reason mangoes are worth keeping in your fruit bowl? Fibre. The soluble fiber in mangoes not only aids digestion and supports gut health, but also helps regulate blood sugar by slowing the absorption of natural sugars. That means despite their sweetness, mangoes have a low to moderate glycemic index — so they don’t cause wild sugar spikes when eaten in reasonable portions. Plus, studies show that the polyphenols in mangoes — like mangiferin — have antioxidant and anti-inflammatory properties, which may support heart health and reduce the risk of chronic diseases.
Yes, mangoes have calories — but they’re also filling. Thanks to their fibre and water content, a serving of mango can satisfy a sweet craving more effectively than a cookie or processed snack. The trick is portion control and pairing. Nutritionists suggest sticking to a cup of fresh mango at a time, and pairing it with a source of protein or healthy fat (like yoghurt or nuts) to help balance blood sugar and keep you full longer. If you’ve been avoiding mangoes in the name of calorie counting, it might be time to reconsider. When eaten mindfully, this tropical fruit can be part of a balanced, nutrient-rich diet, without derailing your health goals.