HealthHow To Lose Weight With Mango - Methods, Benefits & Tips 2024

How To Lose Weight With Mango – Methods, Benefits & Tips 2024

Mangoes are considered a fruit due to their taste and their ability to enhance various snacks and dishes. You might be curious if consuming mangoes can truly aid in weight loss given their flavorful nature. Well here’s some good news for mango lovers. Incorporating this fruit into your weight loss diet can be advantageous. Keep reading to discover the reasons why mangoes are believed to support weight loss well as some tips, on how you can include them in your dietary plan.

Is Mango Good For Losing Weight?

Absolutely! There are actually compelling reasons why mangos are considered good for weight loss. For example, they contain polyphenols, which are essential plant compounds often referred to as vitamin P. These polyphenols, along with the other nutrients found in mangoes, help fight free radicals, protect against oxidative stress and help regulate blood sugar levels.

Mangos not offer health benefits but also enhance the taste of fruit salads and snacks. It's interesting to note that the Dietary Guidelines, for Americans (2020. 2025) suggest consuming three cups of fresh fruit daily which includes mangoes.

Can I Eat Mangoes Daily If I Am Trying To Lose Weight?

Including mangoes in your diet can be part of your weight loss plan, as long as you eat them in moderation. Although mangoes are packed with nutrients, they do contain a certain amount of sugar and calories. The key is to stick to your diet and keep an eye on your overall calorie intake. Than making them the main focus of your meals it’s best to enjoy mangoes like pineapple as part of a well rounded eating regimen.

Mango’s Comprehensive Nutritional Information

Here is the full nutritional information for 1 cup of chopped mango;

Calories; 105 calories
Protein; 1 gram
Fat; 0.5 grams
Carbohydrates; 25 grams
Dietary Fiber; 6 grams
Vitamin C; 60 milligrams
Vitamin A; 89 micrograms
Potassium; 277 milligrams

Why Eating Mangoes Helps You Lose Weight

Eating mangoes can actually help you lose weight for several reasons. Let us explore these factors further.


Mangoes contain an amount of polyphenols, which are natural compounds present, in plants. These compounds offer health advantages and possess antioxidant properties. Like vitamin C polyphenols contribute to enhancing your bodys stamina during physical activity and counteracting the oxidative stress caused by exercise. By aiding in your recovery process mangoes can assist you in performing and burning more calories.

Vitamin C

According to the United States Department of Agriculture, one cup of fresh mango slices can provide almost 75% of your recommended daily intake of vitamin C. This essential vitamin plays a role in regulating insulin levels, which are responsible for fat storage. By helping to manage weight, it also contributes to an amino acid that promotes fat burning. Studies have also shown that people with higher blood levels of vitamin C tend to have a higher body mass index.

Vitamin C plays a role in supporting weight loss by combating radicals and oxidative stress that arise during activity. While further research is required initial studies indicate that consuming vitamin C prior to exercise may alleviate inflammation and enhance workout recovery. This could potentially aid in weight loss efforts by enabling longer exercise durations, without experiencing fatigue.

Vitamin C also plays a role in helping the body absorb iron, a mineral that’s crucial for carrying oxygen to the muscles. When muscles receive oxygen they become more efficient at burning fat, which can support weight loss. Additionally vitamin C acts as an antioxidant. Helps combat chronic inflammation in the body. Understanding the connection, between inflammation and obesity is significant although it can be quite intricate.

It used to be thought that losing weight was as simple as consuming more calories than you burn. But we now know that the process is more complex. There are factors that can affect weight loss, such as food sensitivities, stress levels and differences in the gut microbiome.

These factors may vary significantly. They share a common element; they all contribute to inflammation. Inflammation and weight gain are closely intertwined leading researchers to believe that they perpetuate each other establishing a cycle.

To break this cycle, it’s important to include foods with anti-inflammatory properties in your diet. These foods can help reduce inflammation and therefore help you lose weight. For example, mangoes are rich in antioxidants. They have been shown to reduce inflammation and aid weight loss. Other antioxidant-rich foods include berries, lemons, oranges, avocados and a variety of fruits and vegetables.

Managing Glycemic Index

Did you know that when mangoes are fully ripe they have a glycaemic index? People with diabetes use the index to understand how different foods impact their blood sugar levels. This scale ranges from zero to one hundred, where zero signifies no impact, on blood sugar levels and one hundred signifies an impact.

When it comes to the index, any food with a score below 55 is classified as low glycaemic. For example, fresh mangoes have a GI of 51, which puts them in the low glycaemic category. It’s important to note that this applies to raw and fresh mangoes, as dried mangoes or mango juice have a higher score on the glycemic index scale.

Incorporating foods with an impact on blood sugar into your diet can assist in keeping your blood glucose levels steady and decreasing the chances of experiencing low blood sugar. This is especially crucial, for managing weight since individuals often tend to indulge in snacks when their blood glucose levels decline.

Dietary Fiber

One cup of mango provides approximately 10% of a person’s daily fibre requirement. Fibre is particularly beneficial for people who are overweight and can help with weight loss regardless of the number of calories consumed or the macronutrient composition of the diet. The recommended intake of dietary fibre is approximately 14 grams per 1,000 calories consumed. With 6 grams of fibre per serving, mangoes can help fill the stomach, increase satiety and boost metabolism.

The impact of fiber on the gut microbiome might have a role in supporting weight loss. Our digestive system contains a mix of bacteria that make up our gut microbiome. The positive influence of fiber, on this microbiome could potentially aid in weight loss efforts.

These tiny microorganisms play roles such as regulating blood sugar levels, influencing hunger and cravings, and influencing how our bodies store and burn fat. Research has shown that a balanced microbiome is important for maintaining a healthy weight, while an imbalanced gut microbiome has been linked to weight gain and the development of diseases such as heart disease and diabetes.

After conducting a study on mice following a high fat diet researchers investigated the changes in their gut microbiomes when they started incorporating mangoes into their meals. Interestingly the mices gut bacteria showed improvement within a few weeks of including fresh mangoes, in their diet.

Are There Any Scientific Studies?

Mango scientific studies

Of course, there have been studies suggesting that mangoes could potentially help with weight loss due to their fibre content and bioactive compounds. For example, a study published in Nutrition and Metabolic Insights (2017) found that taking freeze-dried mango supplements led to lower blood glucose levels and reduced body fat in people who were obese. However, more research is needed to understand this link and how it can be practically applied for weight management purposes.

Eating Mango Right For Weight Loss

It’s quite simple to indulge in a mango as a snack while working towards losing weight. Just slice it up. Savor its refreshing taste. Consuming the fruit in its form is beneficial because it contains a good amount of fiber and is low in calories. This means you can satisfy your hunger without consuming calories, which aids in creating the necessary calorie deficit for effective weight loss. Moreover ripe mangoes offer a sweetness similar to other fresh fruits making them an excellent choice for curbing cravings for unhealthy sugary treats, like chocolate, candies or cookies.

However, figuring out how to slice this seasonal delicacy can be a bit of a challenge for newbies. So here are some tips to help you get started with mango slicing.

Techniques For Slicing A Mango

  1. Hold the mango lengthways. Make a vertical cut about ¼ inch from the core.
  2. Repeat this cutting motion down the side of the mango.
  3. Slice the flesh in a checkerboard pattern without piercing the skin.
  4. Use a spoon to scoop the diced mango out of the skin.
  5. The textured mango skin is not usually eaten.

Incorporating Mango Into Your Diet

Opt for frozen mangoes as they are easy to add to a variety of dishes. Here are some ways to enjoy mango;

  • Make a mango salsa by combining mango tomatoes, lime juice and red onion. Use as a topping for fish or chicken.
  • Make a tropical fruit salad by mixing mango, kiwi, papaya, rambutan or dragon fruit.
  • Make a smoothie by blending mango with coconut milk.
  • Top Greek yoghurt with chunks of mango. Sprinkle with coconut shavings.
  • Add some sweetness to your salad by tossing in some diced mango.

People often question whether consuming dried mangoes can aid in weight loss. Dried mangoes are known to be packed with nutrients. However it’s worth noting that they are typically treated with added sugar. Manufacturers commonly include sugar, in dried fruits to enhance their weight and justify their cost (since sugar is an ingredient that adds bulk). Sugar free dried fruit options tend to be calorie dense and surprisingly sweet. Moreover it’s common for dried fruits to contain coloring and preservatives in order to enhance their visual appeal and flavor.

When it comes to weight loss goals, fresh fruit is an option because it is rich in water, fibre and essential nutrients. These ingredients help you feel full without consuming calories or sugar. Unfortunately, in terms of compatibility with the keto diet, mangoes are not suitable. A single portion (1 cup) of mangoes contains 25 grams of carbohydrates, which goes against the principles of the keto diet. However, mangoes are rich in nutrients. They can be a valuable addition to a well-rounded diet.

Are There Any Negative Effects Of Eating Mangoes?

While mangoes are generally regarded as healthy they might have some implications in circumstances. One possible concern is their sugar content, which may not be ideal for individuals with diabetes or those mindful of their sugar intake. Additionally it’s worth considering that the skin of mangoes contains a substance known as urushiol found in poison ivy, which can cause reactions in individuals sensitive, to it.

Eating large amounts of mango can also cause digestive problems due to its high fibre content. It’s important to note that mangoes can even cause anaphylaxis, a severe allergic reaction. Finally, it’s worth remembering that non-organic mangoes can contain pesticide residues, so proper washing is essential to avoid any damage.

How Fast Can I Lose Weight By Eating Mango?

Simply eating mangoes alone won’t lead to weight loss. While mangoes have their benefits they also contain sugars that can hinder weight loss progress. For weight loss it’s essential to maintain a calorie deficit by burning more calories than you consume. Incorporating mangoes into your diet can be part of a rounded approach but its vital to prioritize overall eating habits, portion control and regular exercise for the best results.

It’s important to note that individual results may vary based on factors such as metabolism, activity level and dietary choices beyond mango consumption.

Frequently Asked Questions

Is mango a high calorie fruit?

Mangoes, like other fruits aren’t particularly calorie dense when considering their nutritional value. An sized mango has approximately 150 calories. However it’s crucial to consume them in moderation particularly if you’re mindful of your calorie intake.

Does mango have properties that aid in weight loss?

Mangoes contain enzymes such as amylase that help break down and digest carbohydrates. They are also rich in fibre, which promotes digestive health and helps you feel fuller, potentially aiding weight loss by reducing overall food consumption.

Can I incorporate mango into my diet while trying to lose weight?

Certainly! Mango can be included in a rounded weight loss diet in moderation. It is rich in vitamins and minerals that offer valuable energy and nutrients while adhering to a diet plan. However it is crucial to strike a balance, between mango consumption and other foods to ensure that you stay within your designated calorie limits.

Are there any recommended mango based dishes or recipes for weight loss?

There are ways to incorporate mango into weight loss friendly dishes: fresh sliced mango in salads, mango smoothies made with low fat yoghurt or a delicious mango salsa paired with grilled chicken or fish are all options. The trick is to avoid adding sugar or high-calorie accompaniments.

What impact does the sugar in mangoes have on losing weight?

Mangoes contain sugars that provide energy (calories) to our bodies. However these sugars are different from the sugars found in candies and carbonated drinks. The fiber in mangoes helps regulate the release of sugar into the bloodstream reducing the risk of sugar spikes. When consumed as part of a diet and, in moderation the sugar content of mangoes should not hinder weight loss efforts. However it’s always an idea to monitor your sugar intake even from natural sources if you’re aiming to lose weight.


The answer to the question of whether mangoes can help you lose weight is yes. Fresh mangoes are a good choice for people who want to shed pounds. However, it’s important to note that while dried mangoes are packed with nutrients, they also contain significant amounts of sugar and calories.

Mangos not help with weight loss but also provide numerous health benefits because they contain a high amount of polyphenols, essential vitamins, fiber and powerful antioxidants. These properties assist in regulating blood sugar levels combating radicals and promoting better intake of fiber. All of these factors contribute to weight management.

So if you’re craving a treat while sticking to your nutritious weight loss programme, consider adding fresh mango to your next meal, along with kiwi, rambutan and papaya. This combination creates a highly nutritious mix of exotic fruits that is sure to impress at any group gathering without hindering your progress towards your desired weight loss goals.


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Master of Science and Registered Dietitian Nutritionist at University of California

Paul Piepenbrok is a Registered Dietitian Nutritionist with over 12 years of experience. He specializes in the health sciences and writes extensively about nutrition and chronic disease. He holds a Master of Science degree in Human Nutrition and has completed post-graduate work in the Nutrition Sciences. The author has experience working in various healthcare settings, including hospitals, nursing homes, and public health departments. They have worked as a Health Facility Surveyor and a WIC Program Manager in Plano, Texas. Before becoming a full-time freelance writer, they successfully operated a telehealth wellness clinic, assisting clients in achieving their health goals, including weight loss, blood sugar control, liver function improvement, and overall health enhancement.

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