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Home arrow Nutrition arrow Weight Management arrow Is Mango Good for Weight Loss? 5 Benefits of This Fruit

Is Mango Good for Weight Loss? 5 Benefits of This Fruit

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
7 min read 1410 Views 0 Comments
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Mango is a sweet fruit that gives flavor to most meals or smoothies, but can you eat it on a weight loss diet? This food has many health benefits that might support your progress. We explain if mangoes can help you lose weight and provide 5 advantages to eating fresh mangoes.

Is mango good for weight loss

Mango is a delicious fruit that has many benefits for your health. 

Some people might want to eat mangoes while losing weight. This food has a rich nutrient profile that can boost fat loss results, depending on your current diet. One mango contains nutrients like vitamin A, beta-carotene, and potassium that contribute to fat reduction.

There’s a common misconception about how mangoes cause weight gain. Due to the high amount of sugar in one serving, people believe this will disrupt future progress. Natural sugars, especially ones in fresh mangoes, can actually do more good than harm. 

But how does this fruit help you lose weight?

In this article, you’ll discover if mango is good for weight loss. 

Is Mango Good for Weight Loss?

Yes, mango can help you lose weight if you eat it in moderation. This fruit is packed with vitamins and minerals that contribute to fat reduction. Vitamin C is especially known to reduce your overall body mass index (BMI) by speeding up the rate of fat loss.

You might look at the calories and feel scared about eating mangoes. However, those calories are completely healthy and only come from natural sugars and carbs. It’s better to eat fruit that accommodates fructose – a type of harmless sugar that can reduce your sweet cravings.

Mango flesh also contains polyphenols that disrupt adipogenesis. This refers to the development of fat cells in your body. These phytochemicals are key to removing soft and hard fat, so try to eat mango skin whenever you can, even if it has an unpleasant taste.

Even though mango is one of the high-calorie fruits, it can still benefit your diet. Some people like to snack on this food to satisfy their sweet tooth. Others might combine mangoes with a healthy smoothie, as this can achieve their five-a-day while containing lots of nutrients.

Just remember that eating mango won’t directly burn stubborn weight. The important minerals might strengthen the fat-burning process, but they can’t make you drop unwanted pounds. Regular physical activity, like jogging or running, will help you burn those extra calories.

Mango Nutritional Value

One portion of mango has lots of important nutrients that benefit your overall health. Consuming high-fiber foods like this fruit can progress weight loss. Just make sure to eat mango in moderate amounts, as you don’t want to go overboard with the natural sugars. 

Here is the nutritional value of mangoes per 100g serving

Net Carbs Total CarbsSugarsProtein 
CaloriesFiberFatsGlycemic Index

This fruit has a low glycemic index, meaning it won’t raise your blood sugar levels. Anything below 55 can support heart health when trying to lose weight. The minimal amount of fats may also prevent weight gain, so it’s worth incorporating mangoes into your weight loss diet.

Consuming mangoes will fuel your body with essential dietary fiber. This type of carbohydrate is slowly digested in the body and helps move food through your gastrointestinal tract. Eating lots of fiber can fill you up after meals, which banishes those urges to binge eat.

Is Mango Fattening?

No, mango is not fattening due to the healthy calories. You can only gain weight by eating more than one serving of this sweet fruit a day. Many people incorporate mangoes into their weight loss diet when trying to reduce their body weight

There is a common myth that eating mangoes will ruin your results. However, this statement is not true, as mangoes offer many health benefits. Remember that there are only 0.38 grams of fat in one serving of this fruit, meaning it can’t support fat cell production in your body.

Natural sugars like fructose are nothing to be afraid of. Even though fructose is a sugar, it won’t increase stomach fat or cause heart diseases. If you consume mango in small amounts, the natural sugar can actually prevent episodes of binge eating, leading to better health.

How to Eat Mango to Lose Weight

You can eat mangoes in many different ways. Some people might simply cut up the fruit and eat it like a snack, but others could add the mango to a green smoothie. The classic green smoothie for weight loss contains leafy greens, low-fat yogurt, coconut milk, and bananas or mangoes.

If you don’t want a mango snack, eat it for breakfast. Just add sliced mango to oatmeal that is topped with Greek yogurt. You can even choose granola to fill up your stomach more. This simple breakfast option is great for people who crave something sweet in the morning. 

Mango is a low-energy-density fruit, meaning it promotes satiety while having minimal calories. To feel satisfied during big meals, grill the mango and mix it with salsa or seafood dishes. The sweet, salty, and savory flavors can make you love mangoes even more.

5 Benefits of Mango for Weight Loss

Many people naturally eat fruit when trying to lose weight. This is because fruit is packed with vitamins and minerals that support fat loss. Just remember to plan your balanced diet beforehand and fill it with lots of protein, dietary fiber, healthy fats, and carbohydrates.

Let’s take a look at the five health benefits of eating mango:

#1 Lowers cholesterol

You can have lower cholesterol levels when consuming mango and other fruit. 

The fiber and vitamin C work together to reduce low-density lipoprotein (bad cholesterol) in your body. Removing that LDL ensures plaque doesn’t build up in your arteries and causes high blood pressure. These two nutrients can reduce the risk of cardiovascular-related problems. 

Mangoes also have soluble fiber, which slows the absorption of cholesterol into your bloodstream. This avoids high blood sugar spikes that especially affect people with diabetes. You can easily lose weight without having regular high blood pressure symptoms. 

#2 Helps your gut

People often eat mangoes to boost their digestive health. Both magnesium and vitamin C can help food pass through your gut, preventing serious constipation. If you have a sensitive stomach, consume more mango-based dishes to replenish the bacteria in the gut lining. 

You could also increase your magnesium intake for weight loss. This important mineral strengthens metabolism by feeding energy production. The body can’t burn enough stubborn fat without magnesium in your system, so it’s important you consume lots of it. 

#3 Promotes eye health

Mango is full of nutrients that keep your eyes healthy. Lutein and zeaxanthin are two antioxidants that protect the eyes from harmful blue light, especially from screens. People who use computers in their job should eat mangoes to gain plenty of these antioxidants. 

This sweet fruit also contains vitamin A – a fat-soluble vitamin that prevents dry eyes. If you don’t get enough of this nutrient, you have a higher chance of corneal scarring. Just eating small amounts of mango in your diet can hugely improve your eye health. 

#4 Boosts immunity

A single serving of mango has immune-boosting nutrients like vitamin A, copper, and folate. These key ingredients strengthen your immune system and reduce the risk of infection. You also need vitamin C to produce white blood cells that help fight common diseases in the body.

Copper is especially great at making red blood cells and improving nerve cells. This helps your body prepare for bacterial infections, leading to better immune functions. Getting lots of these essential nutrients might reduce symptoms of type 1 diabetes and rheumatoid arthritis.

#5 Heart-healthy

One of the many other health benefits includes a stronger heart. 

Both magnesium and potassium maintain smooth blood flow while relaxing blood vessels. This can lower blood pressure for those who have hypertension. The antioxidant mangiferin also reduces inflammation around your heart, stopping tissue layers from becoming infected. 

Potassium can play a role when you’re trying to lose weight. Studies have shown that a higher intake of this mineral leads to reduced body mass index. The less fat you have around organs, the more likely you won’t develop certain heart diseases like coronary artery disease.


Is mango shake good for weight loss?

Yes, you can make your own mango shake and add other fruit to the mix. Some good options include apples, lemons, and strawberries for weight loss. Just make sure to count the calories of your fruit shake, as you don’t want to exceed your recommended daily intake.

Can I eat mango at night to lose weight?

You can consume mangoes at night to prevent intense hunger in the morning. The natural sugars help reduce the urge for junk food, leading to better weight loss results. Always eat mangoes at least 2–3 hours before going to bed, as this boosts your digestive system.

Can I eat mango every day and still lose weight?

There is nothing wrong with eating mangoes every day, even when you’re losing weight. Regular exercise, like long-distance runs, will push you toward your dream body. Consuming one mango in your daily meals won’t directly burn fat, but it can still provide many nutrients.

A Word From a Nutritionist

Mangoes are great for improving your overall health. They contain plenty of nutrients that promote digestive health and help you lose belly fat. Remember that consuming this fruit alone won’t progress your weight loss, so make sure to regularly go for long walks and runs.

Some good health tips include mixing mangoes with delicious fruit smoothies. You could even add them to protein shakes when maintaining strong muscle mass. This method ensures you’re getting the health-boosting nutrients quickly without eating too much food in one go.

Even though mangoes have minimal calories and fats, try not to eat too much fruit. High doses of natural sugars could lead to greater blood sugar and glucose levels. If you have type 2 diabetes, speak to a professional dietitian before trying mango for fat loss purposes.


So, can you eat mangoes to lose stubborn fat?

Mangoes are full of important nutrients that boost natural functions in your body. Stronger health leads to improved fat reduction. This should give you that extra motivation to eat more fruit on a balanced diet. Just make sure to regularly exercise and consume other nutritious foods.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 14, 2023
7 min read 1410 Views 0 Comments

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