This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT
There are a lot of food choices when you are aiming for weight loss. What about mango, is this fruit good for losing weight?
Mango is a tropical fruit that’s native to southern Asia (1). These days it’s cultivated in many countries with the right climate. Many people love mango for its sweet taste.
Find out how good mango is for losing weight and how it compares to other popular fruits.
Micronutrients in mango
The first thing to look at is the amount of micronutrients in mango.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of mango provides you with approximately (2):
- Vitamin C: 46% of the DV (Daily Value)
- Vitamin A: 15% of the DV
- Vitamin B6: 7% of the DV
- Copper: 6% of the DV
- Vitamin E: 6% of the DV
- Vitamin K: 5% of the DV
And some other vitamins and minerals in less significant amounts. The amount of vitamin C is great. The amount of vitamin A is nice. The other amounts of vitamins and minerals are not that great compared to many other whole foods.
For most vitamins and minerals mango isn’t the greatest fruit.
Mangos also contain a wide variety of polyphenols, certain kinds of antioxidants (3). Antioxidants can help your body deal with oxidative damage.
Fiber in mango for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Mango contains around 1.8 grams of fiber per 100 grams.
That’s a decent amount of fiber per 100 grams but not exceptionally high compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in mango you can reduce the time you spend craving for food a lot.
Do mangos help you lose weight?
You still need a final piece of the puzzle. The number of calories in mango.
Mango contains 65 calories per 100 grams. 61 of these calories come from carbohydrates (17 g per 100 grams of which 1.8 g fiber). One large mango contains around 200 calories.
Mango is not great for something like low-carb diets but you should be able to fit some in.
The amount of calories in mango is not that high in general. There are both lower-calorie fruits and higher-calorie fruits. Mango is relatively high in calories compared to most vegetables.
That being said, mango is still a low-calorie food that can help you feel fuller with its fiber content. Depending on your current diet mango can help you lose weight.
If you really like mango you can most likely fit this fruit into your diet. If not you don’t have to go out of your way to force it into your daily eating habits. Other foods can be better for weight loss.
When should you eat mango to lose weight?
The calories in mango are mainly from carbohydrates. Carbohydrates raise insulin. Insulin in turn can mess with the production of sleep hormones. Sleep is important for your weight loss and health.
That’s why you preferably want to consume mango earlier in the day or at least not right before bed.
Mango vs other popular fruits for weight loss
You now know how good mango is for weight loss but how does it compare to certain other fruits? Find out how good mangos are for weight loss vs pineapple, apples, and bananas.
Mango vs pineapple
The amount of fiber in both of these fruits is similar but enough of a difference to matter. Pineapple has about 1.4 grams of fiber per 100 grams vs the 1.8 grams of mango. It is hard to compare the amount of vitamins and minerals in mangos vs pineapples.
If you only look at calories, fiber, vitamins, and minerals pineapple is very slightly better for weight loss.
Mango vs apple
Next there is mangos vs apples. Apples are lower in calories than mango, 52 calories per 100 grams vs the 65 calories per 100 grams of mango (5).
Apples contain around 2.4 grams of fiber per 100 grams. A decent amount higher than the 1.8 grams per 100 grams in mango. Mangos do contain more vitamins and minerals than apples.
All in all, apples are better for weight loss than mangos. There most likely won’t be a difference of several pounds but if you like both the same amount you might as well choose apples.
Mango vs banana
Bananas are one of the most popular fruits there are. If you’re only looking at calories bananas contain more percentage-wise. Mangos contain around 65 calories per 100 grams vs the 89 calories per 100 grams of bananas (6).
Mangos contain around 1.8 grams of fiber per 100 grams, bananas 2.6 grams. Bananas contain about the same amount of vitamins and minerals as mango.
It’s hard to predict which of these 2 fruits is the best for weight loss. This most likely depends on the individual. If you struggle with hunger the extra fiber might be worth the extra calories.
Chart of mango vs other popular fruits
All in all, the differences between these fruits won’t make that much of a difference when it comes to losing weight. If you like all these fruits equally you might as well choose the ones that are better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for mangos (2), pineapples (4), apples (5), and bananas (6) to compare.
|Values Per 100g||Mango||Pineapple||Apple||Banana|
|Calories||65 calories||50 calories||52 calories||89 calories|
|Fiber||1.8 g||1.4 g||2.4 g||2.6 g|
Different ways to consume mango for weight loss
Like with a lot of other foods, you can eat mango in many different ways. Some of these other ways of consuming mango are not as good for weight loss.
Find out which mango products you should consume and which ones you should avoid if you’re looking to lose weight.
There are many different mango juice brands with many different nutritional values. However, calorie-rich drinks like fruit juices are almost never a good idea if you’re looking to lose weight.
By juicing you remove the fiber from food which is arguably the most useful nutrient for weight loss. In general, it’s a lot easier to overconsume calories with drinks like mango juice than with whole foods.
On top of that, manufacturers often add extra sugar. You should avoid these mango juices even more if you’re looking to lose weight.
Drying fruit basically involves removing its water content and keeping all the other nutrients.
This does increase the amount of vitamins, minerals, and fiber per 100 grams but also the amount of calories. Dried mango can contain up to 319 calories per 100 grams (7).
Water is also very helpful for losing weight. It helps you feel fuller and increases the amount of calories you burn.
You can most likely get away with some dried fruit but in general, it’s better to stay away from this food if you are trying to lose weight.
Smoothies can be good for weight loss if you use the right ingredients. A smoothie is basically its ingredients in a more liquid mix. This means you basically get all the nutrients, the good and the bad, from all the ingredients you use.
Since mangos can be a good addition to your weight loss diet they can also be part of a great weight loss smoothie. Do keep in mind that there are better ingredients too.
Baked goods with mango
There are all kinds of baked goods with “mango” in the name. Mainly cakes, mousses, and other mango desserts.
A fruit in the name of a recipe does make it sound healthier but in reality, they are often about the same in terms of health as the regular baked good.
So “mango cake” is just cake in disguise in terms of weight loss. Baked goods are usually not helpful when you’re trying to lose weight. They are high in unhealthy calories and other ingredients that negatively impact your health.
That doesn’t mean you can never have these kinds of mango foods, they are just not very good for losing weight.
Best way to consume mango for weight loss
It’s better to stay away from mango juice, dried mango, and baked goods with mango in the name.
Should you eat more mango to lose weight?
How much mango will benefit your weight loss depends on your current diet. If you like mango this fruit can certainly benefit your weight loss. If not, there are also foods that are better for losing weight.
The main benefit of mango for weight loss is that it can help you feel fuller without adding too many calories to your diet.
The rest of your diet and lifestyle habits are usually more important than a single food.
In theory mango could make you gain fat. In practice you most likely feel too full to be able to overeat on mangos.
If you gain fat while eating mangos it is most likely because of other diet and lifestyle habits.
The glycemic index of mango is 51. Food with a glycemic index under 55 is considered low and suited for people with diabetes.
That being said, there are many foods with a lower glycemic index.