Is Mango Good for Weight Loss? (Great Choice)

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 Mangoes Help You Lose Weight?

Mangoes are an effective aid in weight loss largely because 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.

The basic principle of weight loss is to eat fewer calories than your body needs each day, so finding lower calorie alternatives to your standard foods and treats is essential, which is where mangoes significantly help you with weight loss.

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 Weight Loss Effectiveness Comparison

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.

FoodCaloriesFiberSugarEffectiveness
Mango601.6 g14 gGood
Passion Fruit9710 g11 gGreat
Raspberry537 g4.4 gBest
Apple522.4 g10 gGood
Banana892.6 g12 gGood
Kiwi Fruit613 g9 gBest
Dark Chocolate1703 g7 gGood
Green Tea30 g0 gGood
Oats1305 g0 gMild
Fiber 1 Bar706 g2 gMild

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.

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.

On the other hand, foods like dark chocolate can be a superior preference for people that don’t enjoy a lot of fruit; the fiber content is high, sugar is often much lower, especially as you go to higher percentages of cacao, and you get a boost of energy from the caffeine that will last longer than the sugar hit from fruit.

Drink replacements like green tea are optimal because they have zero calories and give you a longer-lasting energy boost from the caffeine. They’re a better option than diet sodas as there are no artificial sweeteners or acids to harm your teeth, and you’re getting a low amount of micronutrients that can assist in boosting your metabolism.

Mango Nutrition Facts

Mango Stats 1 Mango (336g) Daily % Needed
Calories20010%
Fat1.3 g2%
Potassium565 mg16%
Total Carbs50 g16%
Fiber5 g20%
Sugar46 g
Protein3 g5%
Copper280 mcg35%
Folate144 mcg35%
Magnesium33.6 mg8%
Vitamin A1,090 mcg20%
Vitamin B6400 mcg20%
Vitamin C123 mg203%

The vitamins, minerals, and other components of mango can also significantly benefit your weight loss goals, including:

Fiber

A mango contains 5g of fiber which will make you feel fuller and reduce your hunger. The fiber will also promote healthy gut bacteria, linked to less inflammation, slower absorption of food, less absorption of carbs and fat, and helps promote faster weight loss.

Protein

One mango contains 3g of protein which helps slow digestion and absorption of food, making you stay fuller longer. In addition, it helps promote muscle retention, and it requires your body to burn more calories to process than either fat or carbs.

Vitamin C

High levels of Vitamin C will help your body burn up to 30% more fat during workouts. However, if you’re low in Vitamin C, it can actually cause your fat-burning to slow down below normal levels, so it’s important to keep an adequate level in your body during weight loss.

How Many Mangoes To Eat A Day For Weight Loss

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 one or possibly two mangoes a day is healthy and without issue as long as it fits into your diet plan.

2,000 Calorie Diet% Per DayCalories Per Day
Protein45%900
Fat25%500
Carbs30%600
Fiber From Carbs20-30 g
Sugar From Carbs50 g194

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.

Types Of Mango for Weight Loss Results

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 MangoGood For Weight LossReason
RawEasy to transport
FrozenEasy to store
DriedWater loss
PreservedAdded sugar
CookedMicronutrient loss
JuicedOverconsume 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.

Ways 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.

DishCalories With 1 Mango
1 Mango200
Mango + 1 Cup Greek Yoghurt330
Mango + Spring Mix Salad220
Smoothie (Mango, water, ice, protein powder, spinach)340
Kodiak Pancakes with mango chunks390

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.

Best Time to Eat Mango for Weight Loss

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.

Where To Get Preprepared 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.