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Is Mango Good For Weight Loss?

Ms. Ayesha Nasir

3 min read

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Many people look for healthy food options when it comes to losing weight. Mangoes are quite famous as a fruit that aids weight loss. Can mango assist in helping you achieve your desired weight? Let’s find out!

Mangoes And Their Nutritional Content

Mango, scientifically known as Mangifera indica, is a fruit that belongs to the Anacardiaceae family. It has its roots in South Asia and has been cultivated for generations. Not only does mango tantalize your taste buds, it also provides many essential nutrients that can contribute to your overall well-being.

When you indulge in a mango weighing approximately 150 grams, here’s what you’re getting:

  1. Vitamins: Mangoes are a good source of vitamins, particularly vitamin A and vitamin C. Vitamin A is important for maintaining skin and promoting good vision. In contrast, vitamin C supports your immune system and is an antioxidant.
  2. Antioxidants: Bursting with antioxidants like quercetin, beta carotene, and astragalin, mangoes actively shield your cells from damage caused by radicals, an ally against oxidative stress.
  3. Minerals: In addition to their vitamins and antioxidant content, mangoes also offer minerals such as potassium, the regulator of blood pressure, and magnesium, an essential element for functions.
  4. Fiber-rich: Mangoes contain fiber, which is important for keeping your digestive system healthy. Adding fiber to your diet can make you feel full and decrease the chances of overeating.
  5. Phytonutrients: Within mangoes reside phytonutrients, like mangiferin, a compound that may possess anti-inflammatory properties alongside potential anti-cancer effects.
  6. Calories: Mangoes have a low-calorie count, containing approximately 150 calories per medium-sized fruit.

Is Mango Good For Weight Loss?

So, how does mango contribute to the weight loss process? Below are some factors that make mango a potential ally for individuals aiming to shed those extra pounds:

1. High Fiber Content

One of the reasons why mangoes are beneficial for weight loss is their high fiber content. Dietary fiber adds volume to your meals without adding calories. It helps you feel satisfied and full, which can reduce food consumption.

2. Low Calories

Mangoes are a choice for those who want to enjoy a satisfying portion without consuming many calories. They have a low-calorie density, making them ideal for people who are conscious of their calorie intake but still want to treat themselves.

3. Fullness and Satisfaction

The combination of fiber and natural sugars in mangoes can promote a sense of fullness. Feeling satisfied makes you less likely to snack on foods or consume several calories.

4. Healthy Sweetness

The great thing about mangoes is that they are sweet in taste, so you can satisfy your sweet tooth without relying on processed, sugary snacks or desserts.

5. Nutrient-Rich

Mangoes are packed with essential nutrients. This implies that while controlling your calorie intake, you’re still obtaining an amount of vitamins, minerals, and antioxidants for your overall well-being.

6. Keeps You Hydrated

Mangoes have the added advantage of containing a large amount of water, which aids in maintaining hydration. Research suggests that increased hydration may help in weight loss, hence mangoes can help you in this regard.

Things To Consider When Consuming Mangoes For Weight Loss

When it comes to losing weight, while mangoes do have their benefits there are a few things you need to consider:

  1. Calories: Mangoes too contain calories although less. If you eat mangoes, it might affect your weight loss efforts due to the unexpected calorie intake.
  2. Fructose: Mangoes, like other fruits, naturally contain sugars, especially fructose. While these sugars are different from sugars, if you’re concerned about your sugar intake, it’s wise to consume mangoes in moderation.
  3. Allergic Reactions: Some people may experience reactions to mangoes. If you notice symptoms like itching or swelling after eating mangoes, it’s best to avoid them and consult a doctor promptly.
  4. Fiber: Mangoes are a natural source of fiber but should not be your only source. Maintaining a fiber intake from foods is essential for proper digestion and overall well-being.
  5. Variety: While mangoes are undoubtedly beneficial, it’s imperative to emphasize the significance of diversity for your diet. Relying solely on mangoes or any single food can hinder achieving nutrition and managing weight.

These considerations will help you make choices when incorporating mangoes into your weight loss journey while maintaining balance and overall health.

Incorporating Mangoes into Your Diet

If you’re looking to incorporate mangoes into your diet to help with your weight loss goals, here are some ways to do so:

  1. Watch your portions. While mangoes are nutritious, they still contain calories. To avoid overeating, you should practice portion control. Stick to a medium mango for each serving.
  2. Enjoy them as a snack: Mangoes make for a satisfying snack option. Cube them and store them in the fridge for access whenever you feel like munching on something.
  3. Add them to smoothies: Mangoes can also naturally add creaminess to your smoothies. Blend them with fruits, veggies, and protein sources for a balanced and nutritious meal replacement.
  4. Create mango salads: Elevate your greens by adding mango slices to your salads. Combining the fruit with leafy greens and a light dressing creates a low-calorie dish.
  5. Try mango salsa: mango salsa is an accompaniment for chicken or fish or even a topping for tacos! It’s a way to incorporate mango into your diet.
  6. Frozen mangoes: Treat yourself to the experience of mango treats. Frozen chunks of mango can be a great option for dessert.
  7. Yogurt Combo: Create a nutritious snack by combining mango with yogurt. The protein in yogurt can help you feel satisfied.
  8. Smoothie Bowls: Whip up some delicious mango smoothie bowls by blending mango with yogurt, frozen berries, and toppings like granola and nuts. This combination will provide a burst of texture and flavor.


Mangoes aren’t just a sweet fruit, they are packed with numerous health benefits, such as their high fiber content, calorie density, and natural sweetness, they are a choice for individuals looking to manage their weight effectively.

That being said, no single food alone can guarantee weight loss. Reaching your weight loss goals requires discipline in dieting, being active, and practicing portion control. Incorporating mangoes into your diet can enhance your health and satisfaction while staying on the right track of your weight loss journey.

When you include mangoes as part of your weight loss plan, you enjoy an healthy and fulfilling way to reach your goals and support your overall well-being. Remember that moderation is vital, and consistently adopting an approach to weight management will yield the best results. Managing weight involves various factors, and mangoes can contribute positively to that process.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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