Weight loss can be a slow process, and being perfect with your diet all the time is a struggle. If you’re tired of eating protein, steamed veggies, and working hard at the gym, you deserve and are likely craving a sweet treat, but before you reach for the candy, consider eating a mango.

Mangoes are a delicious, low-calorie, sweet food with no added or artificial sugars that are an excellent replacement for candy. Mangoes also have an immense array of weight loss benefits that can actually help you lose weight faster.

If you love mangoes and want to know if it is good for weight loss, here are effective ways to use mango in your diet to speed up your weight loss.

Can You Eat Mangoes When You Are Trying to Lose Weight?

Yes, mangoes are very effective in weight loss as they are an incredibly filling, delicious, and low-calorie food that can act as a replacement for other high-calorie sweet foods that you may be craving.

One whole mango has less than 200 calories and is low in fat. This fruit has a low-calorie density, which means that it can provide a small amount of food with minimal calories. One serving size of Mango is equivalent to about 1/2 cup of sliced fruit, and it’s only 50 to 70 calories without fat, cholesterol, or sodium.

Mangoes also have a lot of water in them, which is additional help in making you feel less hungry, along with the high fiber that makes you feel fuller for longer.

Mango Stats	1 Mango (336g)	Daily % Needed
Calories	200	10%
Fat	1.3 g	2%
Potassium	565 mg	16%
Total Carbs	50 g	16%
Fiber	5 g	20%
Sugar	46 g
Protein	3 g	5%

Comparing Mango to Other Fruits for Weight Loss

Mango isn’t the only food with weight loss benefits, and it’s always better to have a varied diet that consists of a lot of healthy fruits and vegetables to get different benefits from the other nutrients in each type of food.

Food	Calories	Fiber	Sugar	Effectiveness
Mango	60	1.6 g	14 g	Good
Passion Fruit	97	10 g	11 g	Great
Raspberry	53	7 g	4.4 g	Best
Apple	52	2.4 g	10 g	Good
Banana	89	2.6 g	12 g	Good
Kiwi Fruit	61	3 g	9 g	Best
Dark Chocolate	170	3 g	7 g	Good
Green Tea	3	0 g	0 g	Good
Oats	130	5 g	0 g	Mild
Fiber 1 Bar	70	6 g	2 g	Mild

Eating mango or any type of food or supplement isn’t going to make you lose weight magically, but they do aid in the process as replacements for poor quality, high-calorie processed foods, and the nutrients in them can keep your body working more efficiently to lose weight.

Best Types of Mango for Weight Loss

Not all forms of mango are equal when it comes to weight loss; stick with raw or frozen mango for the maximum benefits during your weight loss goals.

Some forms of mango can actually hinder your weight loss due to making it easier to over-consume calories and sugar, and destroy the micronutrients you need.

Type Of Mango	Good For Weight Loss	Reason
Raw	✓	Easy to transport
Frozen	✓	Easy to store
Dried		Water loss
Preserved		Added sugar
Cooked		Micronutrient loss
Juiced		Overconsume calories

Juice is one of the worst options if you’re not counting your calories or have a set meal plan for the day. It’s extremely easy to overconsume calories as the amount of juice you get is less satisfying and time-consuming to eat, and you may not realize how much you’re actually drinking.

How To Include Mango In Your Diet

Mango is a versatile fruit that can be included in many dishes that will enhance your weight loss goals. However, it’s best to keep your mango in raw or frozen form when included in your dishes, or the benefits can be minimized or even cause weight gain.

Dish	Calories With 1 Mango
1 Mango	200
Mango + 1 Cup Greek Yoghurt	330
Mango + Spring Mix Salad	220
Smoothie (Mango, water, ice, protein powder, spinach)	340
Kodiak Pancakes with mango chunks	390

The simplest, easiest, and often most convenient option is to simply slice up a mango and eat it raw. For a complete and balanced snack or dessert, you can include your raw or frozen mango into protein-rich foods like plain 0% fat Greek yogurt.

You can slice up mango and put it into a salad for additional micronutrients from a variety of green leafy vegetables and include a grilled chicken breast to create a complete and balanced meal.

Recommended Amount of Mangoes Per Day

Mango is a healthy and nutritious food, but you shouldn’t overconsume mangoes during weight loss as your calorie intake needs to remain low. Eating up to one mango a day is healthy and without issue as long as it fits into your diet plan.

2,000 Calorie Diet	% Per Day	Calories Per Day
Protein	45%	900
Fat	25%	500
Carbs	30%	600
Fiber From Carbs	20-30 g
Sugar From Carbs	50 g	194

If you’re on a standard macronutrient diet, then one mango with 200 calories takes a large chunk out of your carb calories for the day, so it’s optimal to eat one mango maximum per day.

You may also want to cycle your fruit throughout the week to get the broadest range of micronutrients from your fruit portion for each day and week.

Recommended Time to Eat Mango

During weight loss, you can eat mangoes at any time based on your meal frequency plan; the benefits you get from mango are not significantly impacted by the time of day or what else you eat with your meal.

You may find that mangoes and other similar fruits are beneficial before your workouts. The quick hit of natural sugar from the mango can help with energy during your workout, and the extra water from your mango can help keep you hydrated and pumped during your workout.

What If I’m Too Lazy To Prepare Mango

Preprepared mango can be purchased from various stores in different variations. It’s still important to pick the healthiest option, such as raw or frozen mango. You should also be wary of what you’re eating with your mango, such as ice cream with two chunks of mango on top.

Stores such as Walmart, Kroger, Albertsons, Aldi, and most other grocery or convenience stores sell frozen or pre-sliced mango in a reclosable container. Convenience stores like 7/11 sell single-serve portions of mango and other fruits in the cooling section when you’re on the go and need a fast snack.

Bottom Line

Different people will find benefits or preferences in taste and results from fruits like mango or kiwi, which have similar stats. However, mango is much sweeter and can hit the spot better for a sweet tooth, and can be easier to eat or include in other dishes.

While kiwi can be more filling with the increased fiber and maybe a better option if you’re limiting your sugar intake.

Learn More: Coffe, Dark Chocolate, and Green Tea for Weight Loss