Health Benefits of Eating Raw Mango, Side Effects & Nutritional Value

Embarking on a journey toward a healthier lifestyle often involves exploring the bountiful offerings of nature’s pantry. Raw mango, a delightful tropical fruit which also called green mango, not only tantalizes the taste buds with its tangy flavor but also brings a plethora of health benefits to the table. From boosting immunity to aiding digestion, the advantages of incorporating raw mango into your diet are both diverse and impressive.

However, as with any nutritional treasure, it’s essential to tread mindfully. Alongside its numerous benefits, raw mangoes may present certain considerations that warrant attention. In this exploration, we will delve into the rich tapestry of benefits that come with indulging in this vibrant fruit, while also shedding light on potential side effects, ensuring you savor the goodness of raw mangoes with informed delight. So, let’s peel back the layers and uncover the healthful allure and nuances of raw mango consumption.

Nutritional Value of Raw Mango Per 100g

Raw mangoes are renowned for being a superb source of an array of essential nutritional components. Among these, they boast richness in various compounds such as vitamins, minerals, dietary fiber, and carotenoids, all of which contribute to their nutritional prowess.

Nutritional componentsValue per 100g
Alpha-carotene17 micrograms
Beta-carotene445 micrograms
Calcium11 mg
Carbohydrates14.98 g
Copper110 micrograms
Energy60 Kcal
Fats0.38 g
Fibre1.6 g
Folate43 micrograms
Iron160 micrograms
Magnesium10 mg
Phosphorus14 mg
Potassium168 mg
Protein0.82 g
Sodium1 mg
Vitamin A1082 IU
Vitamin B128 micrograms
Vitamin B238 micrograms
Vitamin B3669 micrograms
Vitamin B5160 micrograms
Vitamin B6119 micrograms
Vitamin C36.4 mg
Vitamin E1.12 mg
Vitamin K4.2 micrograms
Zinc90 micrograms
Raw Mango Nutrition value

Benefits of Eating Raw Mango

Eating raw mangoes offers several health benefits, thanks to their rich nutritional profile. Here are some notable benefits:

  1. Rich in Vitamins and Minerals: Raw mangoes are a good source of vitamin C, which is crucial for immune function, skin health, and iron absorption. They also contain vitamins A and E, and minerals like potassium and magnesium.
  2. Improves Digestion: The alkaline nature and presence of dietary fiber in raw mangoes help in improving digestion and preventing constipation. They also contain certain enzymes that aid in breaking down proteins, contributing to a healthy digestive system.
  3. Boosts Immunity: The high levels of vitamin C in raw mangoes play a significant role in strengthening the immune system, making the body more resistant to infections and diseases.
  4. Prevents Heat Stroke: Consuming raw mangoes during the summer can prevent heat stroke. They help in cooling down the body and prevent harm from overheating. A drink made from raw mangoes, commonly known as “aam panna,” is a popular remedy for heat exhaustion in many parts of the world.
  5. Good for Dental Health: The tartness of raw mangoes stimulates saliva production, which helps in cleaning the teeth and gums. Chewing on raw mango pieces can also be beneficial for the health of your gums.
  6. Promotes Healthy Heart: Raw mangoes contain nutrients that support heart health, including potassium, which helps manage blood pressure levels, and magnesium, which is important for maintaining a healthy heartbeat.
  7. Improves Eye Health: Being a good source of Vitamin A, raw mangoes can contribute to improving vision and overall eye health. Vitamin A is essential for preventing dry eyes and night blindness.
  8. Antioxidant Properties: Raw mangoes are packed with antioxidants that fight against free radicals in the body. This can reduce the risk of chronic diseases, including certain types of cancer and heart disease.
  9. Aids Weight Loss: Low in calories and high in fiber, raw mangoes can be a good addition to a weight loss diet. They help in making you feel full for longer periods, thus reducing overall calorie intake.
  10. Improves Skin Health: The vitamin C and vitamin E in raw mangoes help promote healthy skin. These vitamins are known for their properties to enhance skin health and prevent aging.
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Side Effects of Eating Raw Mango

While raw mangoes offer a host of health benefits, consuming them in excess can lead to some side effects & disadvantages. Here are some potential adverse effects to be aware of:

  1. Throat Irritation and Indigestion: Raw mangoes contain tartaric acid, malic acid, and traces of citric acid which can irritate the throat and cause indigestion in some people, especially when consumed in large quantities.
  2. Allergic Reactions: Some individuals might be allergic to raw mangoes, experiencing itching, swelling, or difficulty in breathing after consuming them. This is due to the presence of certain compounds that can trigger allergic reactions in sensitive individuals.
  3. Dental Erosion: The high acid content in raw mangoes can contribute to dental erosion if consumed excessively. The acid can wear away the enamel, leading to sensitivity and increasing the risk of cavities.
  4. Gastrointestinal Problems: For those with a sensitive digestive system, eating large amounts of raw mango may lead to gastrointestinal issues, such as bloating, gas, and stomach cramps. The high fiber content can also cause discomfort if your body isn’t used to it.
  5. Contact Dermatitis: Handling and cutting raw mangoes can cause skin irritation for some people, known as contact dermatitis. The skin around the mouth and lips may also become inflamed if you’re sensitive to the juice or peel of the mango.
  6. Increases Blood Sugar Levels: Although raw mangoes have a relatively low glycemic index, consuming them in large quantities can increase blood sugar levels due to their natural sugar content. This is particularly important for people with diabetes to consider.
  7. Risk of Pesticide Exposure: Mangoes, like many fruits, may be treated with pesticides during cultivation. Eating them without properly washing the skin, even if you don’t eat the peel, can lead to ingestion of trace amounts of pesticides.
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To minimize these side effects, it’s advisable to consume raw mangoes in moderation, wash them thoroughly before eating, and peel them if you have sensitive skin or are concerned about pesticide exposure. If you experience any adverse reactions after consuming raw mangoes, it may be best to limit your intake or consult with a healthcare professional.

How To Eat Raw Mango

  • Wash the raw mango thoroughly under running water.
  • Peel the outer skin using a knife or peeler.
  • Cut the mango into slices or cubes, discarding the seed in the center.
  • Sprinkle some salt and chili powder on the mango for added flavor, if desired.
  • Alternatively, you can squeeze some lemon juice over the mango slices for a tangy taste.
  • Enjoy the raw mango slices as a refreshing snack or use them in salads, chutneys, or pickles.


In conclusion, raw mango emerges as a nutritional gem, offering a burst of flavor coupled with a myriad of health benefits. Its high vitamin C content supports immune strength, while antioxidants contribute to overall well-being. However, moderation is key, as potential side effects like allergies or digestive issues may arise. By embracing the goodness of raw mangoes mindfully, one can relish the delicious journey towards better health. So, let the tangy sweetness of raw mango be a reminder that nature’s offerings, when enjoyed responsibly, can truly be a source of both delight and nourishment for a vibrant and balanced life.

FAQ’s Related to Eating Raw Mangoes

Q: Are raw mangoes good for weight loss?

A: Yes, raw mangoes can be a part of a weight loss diet. They are low in calories, high in fiber, and can make you feel fuller for longer periods, helping to reduce overall calorie intake.

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Q: Can eating raw mangoes improve skin health?

A: Absolutely. Raw mangoes are rich in vitamins A and C, both of which are essential for healthy skin. These vitamins help in repairing skin tissues and protecting against oxidative damage.

Q: Is it safe to eat raw mangoes every day?

A: Eating raw mangoes in moderation is generally safe for most people. However, excessive consumption can lead to gastrointestinal issues and throat irritation due to their acid content.

Q: Can diabetics eat raw mangoes?

A: Diabetics can include raw mangoes in their diet in moderation. Despite their natural sugars, mangoes have a relatively low glycemic index, but portion control is key to managing blood sugar levels.

Q: What is the best way to eat raw mangoes?

A: Raw mangoes can be eaten as a snack, sliced, or grated in salads, salsas, and chutneys. They’re also used in drinks like aam panna, which is a refreshing summer beverage.

Q: Can raw mangoes cause allergies?

A: Yes, some individuals may experience allergic reactions to raw mangoes, including itching or swelling around the mouth. This is more likely due to the sap or peel rather than the flesh itself.