Most of us determine how much we enjoy a particular fruit based on a variety of factors related to texture, appearance, firmness, year-round availability, and of course, taste. Mangoes fare well on many of these considerations, as evidenced by their remarkable popularity and continued profitability.
For example, the global mango market was worth more than $63 billion in 2023, and is expected to rise to more than $89 billion by the end of 2028, according to one market report.
At the top of the list of many factors that make mangoes so enduringly popular is that they are very sweet, having one of the highest natural sugar contents of any fruit. “Their incredible sweetness makes mangoes appealing both as a side dish and as an ingredient in a variety of recipes, including salsa, sticky rice, mango chicken, smoothies, yogurt, soups, and salads,” says Kristen Smith, registered dietitian and nutritionist representative. Academy of Nutrition and Dietetic Sciences.
Mangoes offer many health benefits. Still, be careful not to eat too much—here’s why.
What are mangoes?
Mangoes are a tropical fruit that originated in South Asia more than 5,000 years ago and are now cultivated in more than 80 countries around the world. While India remains the world’s largest producer of the fruit, accounting for more than half of the world’s mangoes, other prominent mango-producing countries include China, Thailand, the Philippines, Mexico and Indonesia, according to the University of Wisconsin-Stevens Point.
Mango trees can grow tall, sometimes reaching 100 feet or more, with a canopy up to 35 feet. The fruit can be harvested with a harvester or picked by hand when ripe, though not fully ripe, which usually happens about 100 days after flowering, according to the National Horticulture Service.
Mangoes can be of different shapes and can be oval, round, heart-shaped, kidney-shaped or long and slender. Although one mango variety can be as small as a plum, mangoes are often considered one of the largest and heaviest fruits, with some mango varieties weighing up to 5 pounds. (The heaviest single mango ever recorded weighed an incredible 9.36 pounds.)
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Are mangoes good for you?
Regardless of their shape or size, mangoes have a lot of nutritional value. One mango contains 2.7 grams of protein, 564 milligrams of potassium and more than 5 grams of fiber, according to the U.S. Department of Agriculture. Fiber is critical in lowering LDL cholesterol and supporting digestive function; potassium helps control blood pressure; and protein is important for muscle growth and bone health.
“Mangoes are especially high in vitamin A, folate, and antioxidants,” says Shelley Rael, a registered dietitian and nutritionist in Albuquerque, New Mexico. He explains that folate helps in the formation and development of healthy cells; Vitamin A improves eyesight and the immune system; and the various antioxidants in mangoes may help reduce the risk of various types of cancer, including colon cancer.
“And mangoes are high in vitamin C,” Smith adds, “which is important for promoting healthy blood vessels and collagen formation and wound healing,” says Smith. The fruit also contains iron, calcium, phosphorus, zinc, thiamin, manganese and vitamin K.
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Can you eat mango every day?
Despite their many nutrients and associated health benefits, mangoes are best enjoyed in moderation. One reason is that they are much higher in calories than most other fruits, with over 200 calories in one mango.
The fruit is also high in natural sugar, over 46 grams per mango. “But when mangoes are consumed in moderation,” says Smith, “the sugar content isn’t a concern because mangoes are also packed with a variety of nutrients you don’t want to miss out on.”
Contact with the juice on the outside of the mango (not the mango itself) or some of the urushiol compounds on the skin of the mango can cause a rash or allergic reaction in some people, which may resemble exposure to poison. ivy, Rael notes.
As long as such considerations are kept in mind, he says, mangoes are a great addition to any well-balanced diet, “which can be enjoyed year-round either fresh or frozen, depending on whether they’re in season or not.”
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