Can you really lose weight by eating mangoes? Learn the truth about mango for weight loss from a nutritionist, and learn how mangoes can be made part of a healthy diet for weight loss. The good news is that if eaten carefully, ripe mangoes can be made part of your weight loss plan.
Many people love mangoes not only for their taste but also because they are rich in nutrients. Just 1 cup (165 grams) of fresh mango contains many essential nutrients.
Nutrient | Amount |
---|---|
Calories | 99 |
Protein | 1.4 grams |
Carbs | 24.7 grams |
Fat | 0.6 grams |
Fiber | 2.6 grams |
Sugar | 22.5 grams |
Vitamin C | 67% of the Daily Value (DV) |
Copper | 20% of the DV |
Folate | 18% of the DV |
Vitamin B6 | 12% of the DV |
Vitamin A | 10% of the DV |
Vitamin E | 10% of the DV |
Vitamin K | 6% of the DV |
Niacin | 7% of the DV |
Potassium | 6% of the DV |
Riboflavin | 5% of the DV |
Magnesium | 4% of the DV |
Thiamine | 4% of the DV |
Mango for Weight Loss? Here’s What a Nutritionist Says
When it comes to weight loss, fruits are often preferred. But what about the king of fruits, mango? Sweet, juicy and extremely delicious, mangoes are often blamed for weight gain. But is it just a myth?
To bust this myth, we spoke to a certified nutritionist, and the truth might surprise you.
Are Mangoes Really High in Sugar?
Yes, mangoes contain natural sugars- about 45 grams per fruit. But here’s the thing: Unlike refined sugar, mangoes contain fiber, antioxidants, vitamins A, C, E and several polyphenols that support overall health.
If mango is consumed in moderation, it does not cause weight gain. In fact, it can help in weight loss due to the fibre and bioactive compounds present in it,” says Delhi-based clinical nutritionist and dietitian Ritu Sharma. Read about her
How Mangoes May Help with Weight Loss
how mangoes can really aid your weight loss journey:
- Rich in fibre: Mangoes are rich in fibre, which makes you feel full for longer, controls appetite and keeps the digestive system healthy – all of which help in losing weight in a healthy way.
- Low energy density: Despite being sweet, mangoes are low in calories per gram. This means you can feel full without overeating.
- Improves digestion: Enzymes found in mangoes, such as amylase, help break down carbohydrates and improve digestion, especially when you are on a calorie-restricted diet.
- Rich in antioxidants: Antioxidants present in mangoes, such as mangiferin, help reduce inflammation, improve insulin sensitivity and support overall metabolic health.
Mango for Weight Loss: Best Practices
To make mangoes your weight loss ally, here’s how to eat them wisely:
Do’s | Don’ts |
---|---|
Eat in moderation (1 small mango/day) | Don’t combine with heavy carbs or fried snacks |
Prefer whole fruit over juice | Avoid eating mangoes at night |
Eat mangoes as a mid-morning or pre-workout snack | Don’t consume with added sugar or cream |
Note: Combine mango slices with a handful of soaked almonds for a balanced snack,” says Dietitian Ritu.

Sample Day Plan (With Mango)
Time | Meal |
---|---|
Morning | Warm lemon water + walk |
Breakfast | Oats porridge + 1 small mango (sliced) |
Lunch | Grilled paneer/tofu + mixed veg salad |
Evening Snack | Mango smoothie with chia seeds (no added sugar) |
Dinner | Moong dal + stir-fry vegetables |
Read this also: Weight Gain Diet Plan.
Who Should Avoid Mangoes?
Although mango is generally safe, individuals with the following conditions should consult their doctor:
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Fructose intolerance, low fructose diet download PDF.
Conclusion
Eating mangoes doesn’t make you fat – bad eating habits do. If eaten in moderation and at the right times, mangoes can be part of a healthy diet that helps you lose weight. So the next time someone says, “Don’t eat mangoes, they make you fat,” just smile – and eat a piece of sunshine without any guilt.