Health Benefits of Mango

Age-related macular degeneration

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.

Asthma prevention

TThe risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.


Diets rich in beta-carotene may also play a protective role against prostate cancer.

Bone health

Low intakes of vitamin K are associated with a higher risk of bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables. Vitamin K is important for improving calcium absorption, essential for optimal bone health.


Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of mango provides about 3 grams of fiber.


Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.

Heart disease

The fiber, potassium, and vitamin content in mangoes all help toward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of hypertension.

Skin and Hair

Mangoes are also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair..

Value Per 100 g of Ripe Mango


Nutrient value/ 100 gram

Calories 62.1 - 63.7
Moisture 78.9 - 82.8 g
Protein 0.36 - 0.40 g
Fat 0.30 - 0.53 g
Carbohydrates 16.20 -17.18 g
Fiber 0.85 -1.06 g
Calcium 6.1 - 12.8 mg
Phosphorus 5.5 - 17.9 mg
Iron 0.20 - 0.63 mg
Vitamin A (carotene) 0.135 -1.872 mg
Thiamine 0.020 - 0.073 mg
Riboflavin 0.025 - 0.068 mg
Ascorbic Acid 7.8 - 172.0 mg
Tryptophan 3 - 6 mg
Methionine 4 mg
Lysine 32 - 37 mg