Mangoes have natural sugars, but they are also rich in fiber, polyphenols, and antioxidants.
These nutrients help slow down glucose absorption when the fruit is eaten in whole form and
in moderation.
Recommended: ½ medium mango (75–100g) per serving
Pair with: A handful of nuts, curd, or as part of a balanced meal
Avoid: Juices, mango shakes, or eating it alone on an empty stomach
Clinical Note: The glycemic load of a moderate mango portion is low. Monitor postprandial
glucose if unsure.

Mangoes are naturally sweet, but they’re not high in calories or fat. One medium slice
(~100g) provides:
~65–70 kcal
~2g fiber
High amounts of vitamin C and beta-carotene
For those trying to lose fat, mangoes can actually help curb sweet cravings without added
sugars.
Best time: Post-workout or as a midday snack
Avoid: Mango milkshakes, aamras with sugar, or pairing with fried foods
Diet Tip: Use mangoes in smoothies with protein sources or chopped into high-fiber salads.

Fully ripe mangoes are generally well-tolerated and may even aid digestion due to their
enzymatic content. However:
Avoid raw, sour mangoes if prone to hyperacidity or reflux
Rinse well before eating to avoid any sap or pesticide residue
Do not consume excessively chilled mangoes if digestion is sensitive
Suggestion: Enjoy mangoes at room temperature, ideally between meals.

Mangoes are a rich source of:
Vitamin A – eye health and immunity
Vitamin C – collagen synthesis and iron absorption
Folate & B-complex vitamins – essential during pregnancy
Natural fiber – improves gut motility in both children and older adults
Introduce in small quantities
Always serve fresh, not canned
Supervise for any signs of intolerance or allergy
How a Dietitian Recommends Adding Mangoes:• Chopped in salads with mint, chia seeds, and nuts
Blended with curd for a mango lassi (no sugar added)
In a smoothie with oats and protein powder
As a seasonal dessert with a sprinkle of cinnamon
Final Word:
Mangoes are not off-limits for most health conditions — it’s how and when they’re consumed
that makes the difference. As a clinical dietitian, encourage clients to enjoy mangoes
mindfully, as part of a well-balanced and seasonal approach to nutrition.