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FRESH FOOD FAST

10 Health Benefits of Mango

Written by Ryan Raman, MS, RD and Cecilia Snyder, MS, RD — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — Updated on November 3, 2021

Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun!

In some parts of the world, mango (Mangifera indica) is called the “king of fruits” (1Trusted Source).

It’s a drupe, or stone fruit, which means that it has a large seed in the middle.

Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color (1Trusted Source, 2Trusted Source).

This fruit is not only delicious but also boasts an impressive nutritional profile.

In fact, studies link mango and its nutrients to several health benefits, such as improved immunity and digestive health. Some polyphenols found in the fruit might even lower the risk of certain cancers.

Here are 10 benefits of mango, including an overview of its nutritional content and some tips on how to enjoy it.

Kirsty Begg/Stocksy United

1. Packed with nutrients

Many people love mango — not only because it’s delicious but also because it’s very nutritious.

One cup (165 grams) of fresh mango provides (3Trusted Source):

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