Are Mangoes Good for Dieting?

Mangoes are a tropical fruit and are available year-round in many supermarkets. The U.S. Department of Agriculture recommends getting 1 1/2 to 2 cups of fruit each day for good overall health. Adding fruit, mangoes included, to your meal plans reduces your risk of heart disease, diabetes and cancer, but also helps you control your weight. Choose firm mangoes with a fruity smell and once ripe, store in the refrigerator for one to two weeks.

Calories
A half cup of sliced mango contains about 50 calories, making it an ideal choice for a weight-loss diet. To drop unwanted pounds, you must burn more calories than you eat. Adding foods that are low in calories allows you to fill your stomach without hindering your weight-loss goals. Mangoes are a filling choice because they have a high water content, which means less calories per serving.

Fiber
Fiber is a nutrient that bulks up in your stomach, making you feel full for a small amount of calories. Mangoes contain a small amount of fiber, about 1 g per 1/2 cup sliced. Eating foods that contain fiber help you control your appetite because fiber digests slowly, which means you don't get hungry as quickly as you would eating foods that don't have fiber. Mango isn't a high-fiber food, but when eaten along with other fiber-containing foods, you create a filling and low-calorie meal that makes weight loss more likely.

Mango Juice
Eating fresh mango could help you lose weight when dieting, but opting for mango juice may not have the same benefits. Juice is much higher in sugar than chopped fruit, which results in a higher calorie content. In addition, fruit juice contains little to no fiber and does not offer the same satiety benefits that eating fresh fruit does. Choosing fresh mango instead of mango juice is a smarter decision if you are trying to lose weight. If you do decide to have a glass of mango juice, stick to one portion and be sure to balance your calorie intake for the day so that you stay within a healthy number for weight loss.

Versatility
Mango is a versatile fruit that makes a good addition to many dishes. Mango is naturally sweet and is a healthy snack that is a good alternative to candy, soda or cookies. Chop mango and top grilled salmon or chicken with it. This adds flavor without dramatically increasing your calorie intake. Add mango to fruit salad or combine with shredded chicken breast and avocado for a healthy sandwich filling. Mango also pairs well with shrimp and makes a low-calorie and healthy dessert as well.