Our enjoyment of fruits often hinges on factors such as texture, color, firmness, seasonal availability, and of course, flavor. Mangoes excel in these areas, contributing to their widespread popularity and market success.

In 2023, the global market for mangoes exceeded $63 billion, and projections suggest it will surpass $89 billion by the end of 2028, according to recent market research.

A major reason for mangoes’ lasting appeal is their remarkable sweetness; they are among the fruits with the highest natural sugar content. “Their delicious sweetness makes them perfect for topping dishes or being part of recipes like salsa, sticky rice, mango chicken, smoothies, yogurt, soups, and salads,” explains Kristen Smith, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Mangoes have numerous health advantages, but moderation is advisable when consuming them—here’s why.

What are mangoes?

Mangoes are tropical fruits that originated in southern Asia over 5,000 years ago and are now cultivated in over 80 countries worldwide. India remains the largest producer, accounting for more than half of the global mango output, according to data from the University of Wisconsin-Stevens Point. Other significant mango producers include China, Thailand, the Philippines, Mexico, and Indonesia.

Mango trees can grow quite tall, sometimes reaching heights of over 100 feet with canopies extending up to 35 feet wide. Harvesting can be done either mechanically or by hand when the fruit is mature but not yet fully ripe—typically about 100 days after flowering, according to the National Horticulture Board.

Mangoes come in various shapes; they can be oval, round, heart-shaped, kidney-shaped, or elongated. While some varieties are the size of plums, others can be quite large and heavy, with some mango types weighing up to 5 pounds. Remarkably, the heaviest recorded mango was an astounding 9.36 pounds.

Are mangoes nutritious?

No matter their variety, mangoes are loaded with nutrition. One mango contains about 2.7 grams of protein, 564 milligrams of potassium, and more than 5 grams of dietary fiber, according to the U.S. Department of Agriculture. Fiber is essential for lowering LDL cholesterol and aiding digestion; potassium supports blood pressure regulation; while protein is crucial for muscle growth and bone health.

“Mangoes are particularly rich in vitamin A, folate, and antioxidants,” states Shelley Rael, a registered dietitian and nutrition expert from Albuquerque, New Mexico. She adds that folate is essential for cell formation and development; vitamin A enhances vision and boosts immune health; and antioxidants in mangoes may help reduce the risk of different cancer types, including colon cancer.

“Mangoes are also packed with vitamin C,” Smith points out. “This vitamin is vital for healthy blood vessels, collagen production, and wound healing.” The fruit is also a source of iron, calcium, phosphorus, zinc, thiamin, manganese, and vitamin K.

Can mangoes be part of your daily diet?

Even with their extensive health benefits, mangoes are best consumed in moderation. One significant reason is that they have a higher calorie count compared to many other fruits—over 200 calories in one mango.

Additionally, mangoes have a substantial natural sugar content, with more than 46 grams per fruit. “However,” says Smith, “if you enjoy mangoes in moderation, their sugar content isn’t a major concern, especially since they are rich in many other essential nutrients.”

It’s also worth noting that exposure to the sap on the mango’s skin (not the flesh) or to urushiol, a substance found on some mango skins, can trigger a rash or allergic reaction similar to poison ivy, according to Rael.

Despite these precautions, she asserts that mangoes can be a wonderful addition to a balanced diet, “enjoyed fresh or frozen throughout the year, depending on their season.”