Do Mangoes Make You Gain Weight?


Consuming seasonal fruits has long been associated with the reduced risk of many lifestyle-related health conditions. Mango happens to be a summer speciality and a storehouse of essential nutrients.  But just like everything else, too much of it can reverse its benefits. Eating a single mango is great for health but eating too many can lead to weight gain.

Nutritional information

A medium-sized mango weighs around 200 g and provides 150 kcal combined with 28 g of carbohydrates, protein and negligible amount of fat. Sucrose, the healthy complex carbohydrates available in mangoes is a great source for daily dose of Vitamin A and Vitamin C. The rich content of fibre, magnesium, iron and antioxidants makes mango a nutritious fruit with zero amount of cholesterol. Mango also has a medium glycemic index ranging from 41-60 making them safe enough to eat in moderation.

Health benefits of mangoes:

  1. Helps in digestion:Mango is rich in fibre and water content, therefore, it may help you in preventing constipation while promoting regularity in digestive tract and keeping it healthy as well.
  2. Lowers Cholesterol:Mango is rich in fibre, pectin and vitamin C, which helps in lowering serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) also know as bad cholesterol for the body.
  3. Asthma prevention:Studies have shown that people who consume antioxidants and beta-carotene have less probability of developing asthma. Mango contains plenty of beta-carotene.
  4. Bone health:1 medium mango contains about 15 mg of vitamin K, which improves calcium absorption and promotes optimal bone health.
  5. Eye health:One cup of sliced mango supplies 25 percent of your daily Vitamin A requirement, which promotes good eyesight, prevents night blindness and dry eyes.
  6. Boosts immune system:Generous levels of vitamin C and vitamin A in mangoes keep the immune system healthy and strong.
  7. Prevents Heart diseases:The fibre, potassium and vitamin content in mangoes keeps heart healthy. 1 cup of sliced mango (100 g) contains 168 mg of potassium with 1 mg of sodium, which makes mangoes good for heart.
  8. Prevent cancer:According to a study conducted by the Harvard School of Public Health’s Department of Nutrition, diets rich in beta-carotene and several compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic, etc present in mango and other fruits may also play a protective role against prostate cancer, colon cancer, breast cancer and leukaemia.
  9. Good for skin and hair:Mangoes are great for your hair because they contain vitamin A, a nutrient required for serum production that keeps hair moisturised. Vitamin A is also necessary for the growth of body tissues, including skin and hair. Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Do mangoes make you gain weight?

We have been talking a lot about how mangoes help in weight loss, but we should not forget that mangoes can also lead to weight gain. Consider this; one medium sized mango has approximately 150 calories, which means if you eat two medium sized mangoes you consume approximately 300 calories. In India, people usually like to have mangoes after meals. So, when you add mangoes to your diet it means you are adding calories without substituting them with something else from your diet. These additional calories can lead to weight gain.

So, it is always better to have mangoes in place of mid-morning or evening snacks. This way you can enjoy the delicious taste of seasonal fruit without worrying about the additional calories.

Some low calorie healthy mango preparations are:

Low calorie mango smoothie                         

  • Peel the mango and cut into pieces.
  • Add the mango pieces into the blender and make a smooth paste.
  • Add low fat plain yoghurt and blend together. If it is too runny then you can add more yoghurt to it and blend.
  • Add ice cubes and serve cold.
  • 1 cup of mango smoothie gives approximately 150 kcal (without sugar)

Low calorie mango yoghurt

  • Peel and chop mango into small pieces.
  • Take fresh low fat yoghurt and blend till it smoothens.
  • Add chopped mangoes and mix well. Your fruit yoghurt is ready.
  • Though it is not required to add sugar into it but if you feel you can add half teaspoon in the yoghurt at the time of blending.
  • 1 cup of mango yoghurt gives approximately 150 kcal (without sugar)

Low calorie mango shake

  • Peel the mango and cut into pieces.
  • Add the mango pieces into the blender and make smooth paste.
  • Add low fat milk and blend together.
  • Add ice cubes and serve cold.
  • 1 glass of mango shake gives approximately 180 kcal (without sugar)

So, the next time you think of gorging on yummy mangoes, try these low calorie recipes without worrying about weight gain.