Mango is known as the “king of fruits”. Mangoes are native to India and Southeast Asia and have been cultivated for over 4,000 years. There are hundreds of varieties of mangoes, each with its own unique flavor, shape, size, and color.

This fruit is not only delicious, but also has an impressive nutritional profile. In fact, studies have also found mango health benefits such as improved immunity, digestive health and vision, as well as a reduced risk of certain cancers.
Nutritional ingredients

One cup of 165 grams (g) of sliced ​​raw mangoes provides:

– 99 calories, 1.35g protein, 0.63g fat, 24.7g carbohydrate, 22.5g sugar, 2.64g fiber

Mangoes are also a great source of:

– Vitamin A, Vitamin C, Vitamin K, Potassium, Beta-carotene, Folate, Choline, Magnesium

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

One cup (165 grams) of mangoes provides nearly 70% of the RDI of vitamin C – a water-soluble vitamin that supports the immune system, helps the body absorb iron and promotes growth.

The effect of mango

Age-related macular degeneration

Mangoes contain an antioxidant called zeaxanthin.

A 2019 review found that zeaxanthin may protect eye health and may prevent damage from macular degeneration. This is an eye condition that occurs as we age.


A 2019 rat study found that certain plant compounds found in mango leaves have a strong impact on diabetes risk factors. They can reduce body weight, lower blood sugar, and lower blood fats.

This study does not clarify whether mango flesh provides the same benefits. However, a 2014 study found that eating frozen mangoes reduced blood sugar in people with obesity.