Mango | Mango Health Benefits & Nutrition Facts

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Mango Fruits

Mango is a delicious and vitamin-rich, succulent fruit. In India, mango is known as the "King of Fruits."The original species of mango is called the Indian mango. Its scientific name is Mangifera indica. All species of mangoes are called Mangifera. The species of mango was earlier found only in the Indian subcontinent, but later gradually spread to other countries and was cultivated on a large scale.

Production of Mango

Even today, the maximum production of mangoes is done in India. Mango is the national fruit of India, Pakistan, and the Philippines, and it is also the national tree of Bangladesh.Mangoes have been cultivated in South and Southeast Asia since ancient times. Around the world, there are hundreds of varieties of mangoes. Mangoes can vary depending on the cultivar, fruit size, shape, sweetness, skin colour and flesh color. The colour of mango is mostly yellow, golden, green or orange.

Popular Varieties of Mangoes in India

India is the land of mangoes and there are some 1500 varieties of them growing. Each mango variety has a distinct taste, shape and colour. Popular varieties of mangoes are Gulab Khas or Sindhura, Totapuri, Ratnagiri, Malda, Chaunsa, Dasheri, Langra, Himshagar, Safeda, Hapus, Amarpali and Keshar from Gir.

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Mango Tree with fruits

Mango Nutritional Value


 Nutrition Value

Nutritional value per 100 g


60 kcal


15 g


13.7 g

Dietary Fiber

1.6 g


0.38 g


0.82 g

Vitamins Quantity %DV†

Vitamin A




Thiamine (B1)


Riboflavin (B2)


Niacin (B3)

Pantothenic acid (B5)



Vitamin B6


Folate (B9)


Vitamin C


Vitamin E


Vitamin K


Minerals Quantity %DV†




















83.5 g

Culinary Uses of Mangoes

Mango fruits are generally sweet, although the taste and texture of the fruit varies among varieties.

The skin of mangoes can be eaten raw, pickled or ripe, but it has the potential to cause contact dermatitis of the lips, gums or tongue in susceptible people.

Mango is widely used in food. In Bengali cuisine, sour, raw mangoes are used in chutneys (see mango chutney), pickles, lentils and other side dishes. Aam panna a popular drinks comes from mango. Mango pulp can be made into jelly or served with rice cooked with red gramme dal and green chillies. Mango lassi, popular throughout South Asia, is prepared by mixing ripe mango pulp with buttermilk and sugar. Ripe mangoes are also used to make curries. Aamras is a popular thick juice made from mango with sugar or milk, and is eaten with chapatis or puris. Gujaratis use mangoes to make chunda (a sweet and spicy, grated mango dish).

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Mangoes are used to make murabba (fruit preserves), marmalade, amchur (dried and unripe mango powder), and pickles, including a spicy mustard-oil pickle and wine. Ripe mangoes are often sliced ​​into thin layers, dried, folded and then sliced. The dried fruit is also added to cereal products such as muesli and oat granola.

In most parts of Southeast Asia, raw mangoes are commonly eaten with fish sauce, vinegar, soy sauce, or salt (plain or pickled), commonly known in English as "mango salad".

In the Philippines, green mangoes are also commonly eaten with bagung (salted fish or shrimp paste). Mango can be used to make juice, mango nectar, and as a flavouring and major ingredient in mango ice cream and sorbets.

Mango chunks can be mashed and used as a topping on ice cream or made into milkshakes. In other parts of Southeast Asia, mango pickle is made with fish sauce and rice vinegar. Green mangoes can be used in mango salad with fish sauce and dried prawns.

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Malda Mango

Mango Health Benefits

The vitamins, fiber, minerals and antioxidants present in mango are important elements for health.

Information about other common benefits:

Prevents Cancer

The beta-carotene present in mango gives the fruit its yellow and orange colours. Beta carotene is a type of anti-oxidants. The beta-carotene anti-oxidants present in mango prevents cancer from growing by fighting free radicals in the body.

Protection against Heart diseases

Mangoes are also helpful in supporting your cardiovascular system. They are a great source of magnesium and potassium, both of which are associated with lower blood pressure and a regular pulse. In addition, mangoes are a source of a compound called mangiferin, which preliminary studies suggest may be able to reduce heart inflammation.

Strong Digestive System

Consumption of mango is also helpful in keeping the digestive system stable. Dietary fibre present in mango fruit provides relief from constipation. The compound present in mango helps in digesting all kinds of food items in the stomach and also helps in breaking down hard starches and digesting them. The fibre present in mango prevents constipation.

Enhance Vision

Mangoes are high in the antioxidants lutein and zeaxanthin, as well as vitamin A, which together assist to protect our eyes and lower the risk of macular degeneration.

Helps Control Diabetes

Mango is a fruit with a low glycemic index, which is sour-sweet in food. Mangoes are rich in vitamin C, vitamin A, vitamin E, fiber, folate and copper along with natural sugars. According to health experts, mango is a safe fruit for diabetics because it affects blood sugar less. Therefore, it is completely fine for the health of common diabetic patients. Mango contains 90% calories, which can increase the blood sugar level, but the rich amount of fibre and antioxidants in it is helpful in reducing the effect of blood sugar.

Lowering Cholesterol

The vitamin C, fibre and pectin present in mango make it an ideal fruit for health. Mangoes help in controlling high cholesterol levels in the body.

Aids in Weight Loss

Mangos contain all kinds of vitamins and essential nutrients, so eating a mango will make you feel full. Apart from this, the fibre present in mango enhances digestion and burns unwanted calories from the body, thereby helping in reducing excess weight.

Prevent Heat Stroke

This juicy fruit also helps in preventing heat stroke. By eating it, you get instant coolness and you get refreshed. Add this'super fruit' in the summer and stay cool in the weather.

Immunity Booster

Mangoes also contain vitamins C, A and a variety of other carotenoids. All these essential nutrients are beneficial for keeping your immune system strong and healthy.

Improves Memory & Brain Function

If you have trouble concentrating and memory loss, eat mango. They not only help to improve your concentration, but they also help to improve your memory.

Cures & Prevent Anemia

Mango rich in iron content and it's a natural remedy for anaemic people. Also, women should eat mangoes to increase the amount of iron and calcium in their body.

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