Mango and kiwi are two delicious and nutritious fruits that offer an array of health benefits. But are they really good for you? Let’s dive into the nutrition facts, health benefits, and potential downsides of these popular fruits.
Quick Answers
Here are quick answers to common questions about mango and kiwi:
Are mangoes healthy?
Yes, mangoes are very healthy. They are low in calories yet high in fiber, vitamin C, vitamin A, vitamin B6, copper and folate.
Are kiwis good for you?
Yes, kiwis are extremely nutritious. They are very high in vitamin C, fiber, potassium, vitamin K, vitamin E, folate, copper and antioxidants.
What are the benefits of eating mangoes?
Benefits of mangoes include improved digestion, strengthened immune system, better heart health, eye health, skin health and more.
What are the benefits of eating kiwis?
Benefits of kiwis include boosting immunity, improving digestion, lowering blood pressure, controlling blood sugar, promoting healthy skin and supporting heart health.
Are mangoes and kiwis high in sugar?
Mangoes and kiwis do contain natural sugar but have a low glycemic index, meaning they won’t spike blood sugar levels. The fiber helps slow sugar absorption as well.
Can mangoes and kiwis help you lose weight?
Yes, mangoes and kiwis can aid weight loss due to being low in calories yet high in nutrients and fiber that provide satiety. However, portion control is still key.
Nutrition Facts
Let’s start by looking at the nutrition facts of mango and kiwi to see what beneficial vitamins, minerals and other nutrients they provide:
Mango Nutrition Facts
One cup of mango (about 150g) provides:
- Calories: 107
- Carbs: 28g
- Fiber: 3g
- Sugar: 24g
- Protein: 1g
- Vitamin C: 60% DV
- Vitamin A: 36% DV
- Vitamin B6: 11% DV
- Copper: 20% DV
- Folate: 14% DV
- Potassium: 8% DV
Mangoes are high in vitamins A and C, two important antioxidants. Vitamin A is crucial for eye health and immune function, while vitamin C supports immune health and collagen production.
Mangoes also contain decent amounts of blood-sugar regulating fiber, energy-boosting B vitamins like folate and small amounts of bone-strengthening minerals like copper.
Kiwi Nutrition Facts
One kiwi (about 80g) contains:
- Calories: 63
- Carbs: 15g
- Fiber: 3g
- Sugar: 9g
- Protein: 1g
- Vitamin C: 177% DV
- Vitamin K: 34% DV
- Vitamin E: 15% DV
- Folate: 10% DV
- Potassium: 12% DV
- Copper: 15% DV
Kiwis are one of the most vitamin C-rich fruits, containing even more than oranges! They also provide high amounts of vitamin K, vital for blood clotting and bone health.
The fiber, potassium, vitamin E and copper in kiwis also help make them highly nutritious for their small size.
Comparing Mangoes and Kiwis
When comparing mango vs kiwi, both fruits are healthy in their own rights. Kiwis contain more vitamin C and vitamin K, while mangoes provide more vitamin A.
Mangoes have slightly more sugar and calories per serving than kiwis.
Both fruits contain beneficial antioxidants, fiber, vitamins and minerals.
Health Benefits
Consuming fruits like mango and kiwi on a regular basis can provide many science-backed health benefits. Let’s look at some of the top benefits of each fruit.
Benefits of Mangoes
Research shows that eating mangoes can:
- Improve Digestion: Mangoes contain digestive enzymes and fiber that support regularity and healthy digestion.
- Boost Immunity: The vitamin A and C in mangoes can boost immunity by reducing inflammation and fighting free radicals.
- Promote Heart Health: Mangoes contain potassium, magnesium and antioxidants that support healthy blood pressure and heart function.
- Enhance Eye Health: The compounds in mangoes like zeaxanthin help protect the eyes from damage that can lead to macular degeneration.
- Benefit Skin Health: Vitamin A and C in mangoes can keep skin hydrated and increase collagen production for youthful skin.
- Support Diabetes Management: The low glycemic index and high fiber of mangoes help regulate blood sugar in people with diabetes.
- Aid in Weight Loss: Mangoes are low in calories, high in fiber and nutrient-dense, which may help with fat loss when part of a balanced diet.
Benefits of Kiwis
Studies demonstrate that eating kiwis regularly can:
- Strengthen Immunity: The extremely high vitamin C content of kiwis supports immune cell function and fights sickness.
- Improve Digestion: The fiber in kiwis promotes healthy and regular digestion and bowel movements.
- Lower Blood Pressure: Kiwis contain antioxidants and potassium that improves blood pressure levels.
- Control Blood Sugar: Kiwis have a low glycemic index that prevents spikes in blood sugar.
- Support Heart Health: The nutrients in kiwis improve cardiovascular health by lowering cholesterol, triglycerides and clotting.
- Promote Skin Health: Kiwis are rich in vitamin E and antioxidants that keep skin hydrated, fight aging and protect from UV damage.
The unique nutrient profiles of mango and kiwi allow them to provide slightly differing but complementary health benefits.
Downsides
Mangoes and kiwis also contain certain compounds that may cause issues for some people when consumed in excess:
Mango Downsides
- High natural sugar content – Mangoes have a moderate amount of natural sugars that diabetics need to be mindful of.
- May trigger food allergies – Mangoes contain compounds like urushiol that can cause oral allergy syndrome in those with sensitivities.
- Contains fructose – Fructose malabsorption may cause gas, bloating and diarrhea for some when eating too much mango.
- High in vitamin A for some groups – Excess preformed vitamin A from mango can be harmful during pregnancy and for smokers.
Kiwi Downsides
- Can interfere with drugs – Kiwis contain actinidin enzymes that can interfere with some medications if eaten in excess.
- May cause allergic reactions – Those with latex, banana or avocado allergies may react to compounds in kiwi.
- Contains vitamin K – People on blood thinners should eat kiwi in moderation due to its high vitamin K content.
Both mango and kiwi allergies are rare but possible. Those with kidney disorders or taking certain medications may also want to moderate their portions.
How to Pick and Store Mangoes
Follow these tips to select ripe, delicious mangoes and store them properly:
- Look for mangoes that are slightly soft when gently squeezed but don’t have bruises or mushy spots.
- Smell the stem end of the mango – it should have a sweet, fruity aroma.
- Avoid mangoes that are very firm or rigid, which indicates under-ripeness.
- Green with some red/yellow/orange color is ideal. All green means underripe while all yellow/red means overripe.
- Store ripe mangoes in the refrigerator for up to 5 days.
- Let firm, under-ripe mangoes sit at room temp until softened.
- Freeze sliced mangoes in an airtight container for later smoothies or desserts.
How to Choose and Store Kiwi
Here are some tips for selecting delicious kiwis and storing them properly:
- Choose kiwis that are plump and free of bruises, wrinkles or wet spots.
- Avoid very firm kiwis, which are underripe.
- Kiwis can be ripe when still firm. Use ripeness indicators like fragrance, give and color.
- Ripe kiwis will smell sweet and floral. Unripe kiwis lack scent.
- Gently press the outside. It should have a slight give, like an avocado.
- Green kiwis with some brown freckles are perfectly ripe.
- Store ripe kiwis in a perforated plastic bag in the fridge for up to 2 weeks.
With some patience picking the optimal ripeness, you can enjoy sweet and delicious kiwis.
Delicious and Nutritious Recipes
Mangoes and kiwis aren’t just great eaten raw – they can be used to create amazing drinks, desserts, salads and more!
Here are some delicious, nourishing recipes using mango and kiwi:
Mango Recipes
- Mango Coconut Smoothie
- Mango Avocado Salsa
- Mango Chicken Curry
- Grilled Mango with Honey and Lime
- Mango Sorbet
- Mango Black Bean Salad
Kiwi Recipes
- Kiwi Cucumber Juice
- Kiwi Fruit Salad with Poppy Seed Dressing
- Kiwi Popsicles
- Kiwi Parfait with Greek Yogurt and Nuts
- Kiwi Chicken Stir Fry
- Kiwi Lime Smoothie
With some creativity, mangoes and kiwis can be incorporated into meals and snacks for a refreshing, nutritious boost!
Potential Health Risks
Mangoes and kiwis are considered safe and healthy choices for most people. But there are some potential downsides to be aware of:
Mango Risks
- Allergies – Mangoes contain urushiol that can cause reactions like oral allergy syndrome in sensitive people.
- Medication interactions – Mangoes may interact with sedatives, blood pressure and antibiotic drugs.
- Pesticides – Mangoes are on the EWG Dirty Dozen list, so organic is ideal to minimize pesticide exposure.
- Sugar content – Mangoes do contain natural sugars that diabetics and those limiting sugar should be mindful of.
Kiwi Risks
- Allergies – Kiwis may cause reactions in those allergic to latex, bananas or avocados.
- Medication interactions – Kiwis contain enzymes that interfere with some medications like blood thinners.
- Pesticides – Research detected pesticide residues on about 90% of conventional kiwis tested.
- Sugar content – Kiwis have less sugar than most fruits but it can still spike blood sugar in some diabetics.
Those with kidney issues, on medications or pregnant should moderate intake and speak to a doctor about specific advice.
The Verdict
There’s good reason mango and kiwi are two of the most popular and beloved fruits! With their sweet flavors, smooth textures and extensive nutrient profiles, both provide tremendous health value.
While everyone’s nutritional needs differ, for most people, enjoying mangoes and kiwis as part of a healthy, balanced diet can provide great benefits.
From improving digestion and heart health, to strengthening immunity and better managing diabetes, mangoes and kiwis check many boxes nutrition-wise.
As with any food, some people may need to moderate their intake due to medications, allergies and health conditions. But with sensible portions, these fruits can be safely enjoyed by most.
So treat yourself to these tasty fruits – just be sure to choose organic whenever possible and enjoy them along with other wholesome foods as part of an overall nutritious lifestyle.
Based on the nutrition science, mango and kiwi seem to easily earn their “superfood” status and make great daily additions for supporting good health!