Mango is a tropical fruit that belongs to the same botanical family as sumac, cashews and pistachios.
Known for its creamy texture, vibrant yellow flesh and sweet flavor, mango is also packed with essential nutrients and carotenoids—plant compounds with potent antioxidant properties.
Its impressive nutrient profile—including fiber, vitamin C and vitamin A—makes mango a delicious way to boost your daily intake of vitamins, minerals, antioxidants and other important nutrients. Here’s why this tropical favorite deserves a spot in your regular fruit rotation.
Health Benefits of Mangoes
It’s a Good Source of Fiber
Eating enough fiber is key for digestive health and may also help lower cholesterol and reduce the risk of chronic diseases, including heart disease and certain types of cancer.23 One cup of mango has 3 grams of fiber, or approximately 10% of the Daily Value.
It’s Rich in Carotenoids
Mango is rich in carotenoids—plant compounds with potent antioxidant properties. Specifically, mango contains beta carotene, lutein and zeaxanthin, which are known for their roles in eye and immune health.67 Beta carotene is a precursor to vitamin A and gets converted into this essential vitamin in the body.
It May Be Good for Your Joints
Mango is an excellent source of vitamin C, a nutrient that offers unexpected benefits for joint health. Daily explains that in addition to its role in immune health, vitamin C is essential for collagen formation. Collagen is a protein that provides structure and support to connective tissues, including skin, bones, ligaments and cartilage. It also helps produce fluid that lubricates joints and reduces friction.
It May Support Heart Health
One cup of mango provides approximately 8% of the Daily Value for potassium, a nutrient many Americans lack due to limited fruit and vegetable intake.1011 Potassium is a key nutrient for heart health, thanks to its role in blood pressure management. The movement of potassium and sodium in and out of cells helps the body maintain a healthy fluid balance. Without adequate potassium, this balance can shift, making it harder for your heart to pump blood. Over time, this may lead to high blood pressure and an increased risk of stroke and heart disease.
It Aids in Iron Absorption
Another benefit of mango’s high vitamin C content is that it may help boost iron absorption. Daily notes that vitamin C may be particularly helpful for pairing with plant-based sources of iron. This is because vitamin C binds with non-heme iron (iron from plants) and stores it in a form that’s easier for the body to absorb.
It May Boost Diet Quality
Eating mango regularly may also help boost the overall quality of your diet. One study found that children and adults who included mango in their diets consumed less added sugar and more essential nutrients, like fiber, potassium, vitamin A and vitamin C. These individuals also showed significantly better diet quality compared to those who didn’t eat mangoes.13However, it’s important to note that the study was observational and relied on self-reported data, so the results should be interpreted with caution. Still, thanks to its natural sweetness, eating mango is a nutritious alternative to satisfy sweet cravings.
Nutrition Information
One cup of mango is an excellent source of vitamin C and provides approximately 10% of daily fiber needs. It’s also a good source of vitamin B6—an essential vitamin that plays a key role in nutrient metabolism and immune health—and contains smaller amounts of potassium, riboflavin, magnesium, thiamine, copper and folate.