Mango

Vitamin A & C, digestive enzymes.

A ripe mango with green leaves
Photo: Allec Gomes on Unsplash
Category
Fruits
Plate rating
85/100
Glycemic index
≈56 · Medium GI
Pesticide residue
Lower

What mango offers

  • Vitamin C & A for immunity
  • Digestive enzymes
  • Antioxidants for skin
  • Natural energy

When to eat it

Daytime or pre-workout.

Tip

Don't overeat due to sugar content

Pairs well with

Greek Yogurt · Chili-Lime · Spinach

Blood sugar

Medium GI — a moderate effect on blood sugar; portion size matters. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Thick skin protects fruit, so residue on the part you eat is low. Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits
AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note
PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits
AppleRich in fiber, Vitamin C, antioxidantsFruits
KiwiVitamin C (more per serving than an orange), fiber, vitamin KFruits
GuavaVery high in vitamin C, fiber, potassiumFruits

Sources

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.