Mango earns a good FoodScore of 66/100, primarily due to its rich content of essential vitamins and its status as a whole, unprocessed fruit.
Mango is a minimally processed (NOVA 1) whole fruit, contributing to a healthy diet.
A 100g serving provides 40% of the Daily Value for Vitamin C, supporting immune function.
It offers 12% of the Daily Value for Vitamin A, important for vision and skin health.
With 0g of added sugar and 0mg of sodium, mango is a naturally sweet and healthy option.
Mango contains 1.6g of fiber per 100g, which aids digestive health.
Scores +5 points above the fruit category average (61/100 across 72 foods).
Fiber
1.6g
6% of Daily Value
Protein
0.8g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Micronutrients (Vitamin A, Vitamin C, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 66
Mango achieves a FoodScore of 66/100, placing it in the 'Good' category. This score is significantly boosted by its excellent micronutrient profile, particularly its high levels of Vitamin C and Vitamin A. A 100g serving delivers 40% of the Daily Value for Vitamin C and 12% for Vitamin A, along with 11% for Folate, earning a substantial +6 bonus for micronutrients. Furthermore, as a NOVA 1 food, mango is considered unprocessed or minimally processed, which contributes a significant +10 bonus to its overall score, reflecting its natural state and lack of industrial alteration. The food contains no added sugar, saturated fat, or sodium, which are common penalty factors for many other foods. While its fiber content of 1.6g per 100g is beneficial, it is not high enough to earn a specific bonus in the scoring model. To achieve a higher score, mango would need to provide a more substantial amount of fiber or protein, or a wider array of micronutrients in higher percentages, but its current profile already makes it a highly nutritious choice.
Health benefits
What the nutrients in mango actually do for you, grounded in established dietary science.
Supports Immune System Function
Mango is an excellent source of Vitamin C, a crucial nutrient for a robust immune system. A 100g serving provides 40% of the Daily Value for Vitamin C, which is a significant contribution to your daily needs. This vitamin acts as an antioxidant, protecting cells from damage, and is essential for the production of white blood cells that fight infection. Regular intake of Vitamin C-rich foods like mango can help maintain immune health. While Vitamin C is vital, a balanced diet with various nutrients is key for overall immunity.
Promotes Eye Health
Mango is rich in Vitamin A, which is vital for maintaining good vision and overall eye health. A 100g serving of mango supplies 12% of the Daily Value for Vitamin A. This nutrient is essential for the proper functioning of the retina and helps prevent conditions like night blindness and dry eyes. The carotenoids present in mango, which are precursors to Vitamin A, also contribute to protecting the eyes from damage. While beneficial, Vitamin A from food sources is best absorbed with some dietary fat.
Aids Digestive Health
The dietary fiber in mango contributes to healthy digestion. With 1.6g of fiber per 100g, mango helps promote regular bowel movements and can prevent constipation. Fiber adds bulk to stool, making it easier to pass, and supports a healthy gut environment. While not exceptionally high in fiber compared to some other fruits, mango's contribution is still valuable for maintaining digestive regularity. It's important to increase fiber intake gradually to avoid digestive discomfort.
Contributes to Heart Health
Mango can play a role in supporting heart health due to its nutrient profile. It contains no saturated fat, trans fat, or sodium, all of which are dietary components that, in excess, can negatively impact cardiovascular health. Additionally, mango provides potassium (168mg per 100g), an electrolyte that helps regulate blood pressure. The fiber content also contributes to heart health by helping to manage cholesterol levels. Incorporating fruits like mango into a balanced diet is a simple way to support cardiovascular well-being.
Mango earns a good FoodScore of 66/100, primarily due to its rich content of essential vitamins and its status as a whole, unprocessed fruit.
How to eat it
Mango is a versatile and naturally sweet fruit enjoyed widely in the US, often eaten fresh as a snack or incorporated into various dishes. Its vibrant flavor and soft texture make it a popular addition to smoothies, salads, and desserts. A typical serving size is one cup of sliced mango, which can be enjoyed on its own or paired with other foods for a balanced meal or snack. Its natural sweetness makes it a great alternative to foods with added sugars.
To ripen a firm mango, place it in a paper bag at room temperature for a few days; once ripe, store it in the refrigerator.
Peel and slice mangoes carefully around the large, flat pit, then dice the flesh for easy eating or adding to recipes.
Combine sliced mango with Greek yogurt and a sprinkle of nuts for a protein-rich and satisfying breakfast or snack.
Add diced mango to savory dishes like chicken or fish tacos, or a fresh salsa, for a burst of sweet and tangy flavor.
Blend frozen mango chunks with a splash of water or milk for a simple, refreshing, and naturally sweet sorbet or smoothie.
Things to keep in mind
Mango is generally safe for consumption for most individuals. However, some people may experience an allergic reaction, particularly to the skin, which contains urushiol, the same compound found in poison ivy. This can cause a rash or contact dermatitis in sensitive individuals. The fruit itself is less likely to cause an allergic reaction. There are no widely documented significant drug interactions or specific populations for whom mango consumption is cautioned at normal serving sizes. As with any fruit, consuming very large quantities might lead to mild digestive upset due to its natural fiber content, but this is uncommon.
Yes, mango is a very healthy fruit. It scores 66/100 on FoodScore, indicating a 'Good' nutritional profile. It is particularly rich in Vitamin C (40% DV per 100g) and Vitamin A (12% DV per 100g), and contains no added sugar or sodium. Its status as a NOVA 1 food means it is minimally processed, making it an excellent choice for a balanced diet.
Is mango good for weight loss?
Mango can be a good addition to a weight loss diet. It is relatively low in calories (60 calories per 100g) and provides dietary fiber (1.6g per 100g), which can help you feel full and satisfied. Its natural sweetness can also help curb cravings for less healthy, sugary snacks. However, portion control is still important, as with any food, due to its natural sugar content.
Is mango ultra-processed?
No, mango is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it is in its natural state or has undergone minimal alterations like washing, peeling, or slicing, without the addition of unhealthy ingredients or industrial processing.
How do I choose a ripe mango?
To choose a ripe mango, gently squeeze it. A ripe mango will give slightly, similar to a ripe avocado. It should also have a fruity aroma near the stem. The color is not always the best indicator of ripeness, as some varieties remain green even when ripe, while others develop red or yellow hues.
What can I use instead of mango?
If you're looking for a substitute with a similar sweet and tropical flavor profile, pineapple or papaya are good options. For a similar nutritional boost of Vitamin C and fiber, other fruits like oranges, kiwis, or berries can be used, though their flavor will differ. The best substitute depends on the specific recipe and desired taste.
Can people with diabetes eat mango?
People with diabetes can generally eat mango in moderation. While mango contains natural sugars, it also provides fiber, which can help slow down sugar absorption. It's important to monitor portion sizes and consider the overall glycemic load of your meal. Consulting with a healthcare provider or registered dietitian is always recommended for personalized dietary advice.
Does mango help with digestion?
Yes, mango can aid digestion due to its dietary fiber content. With 1.6g of fiber per 100g, it contributes to regular bowel movements and can help prevent constipation. The fiber also supports a healthy gut microbiome. Including mango as part of a varied diet can promote overall digestive wellness.