Fitness Coach Says Eating Mangoes Wont Ruin Your Fitness Goals 60 Calories With 14 G Sugar

Mangoes, the king of fruits and the most loved summer fruit, are often considered one of the reasons for weight gain and are often avoided by people who are trying to lose weight. However, Raj Ganpath, a fitness coach with almost two decades of experience, has... Mangoes, the king of fruits and the most loved summer fruit, are often considered one of the reasons for weight gain and are often avoided by people who are trying to lose weight. However, Raj Ganpath, a fitness coach with almost two decades of experience, has a very different view on this. In an Instagram post dated May 7, 2026, he explained the right way to enjoy mangoes without worrying about weight gain. Also read | Gastroenterologist reveals why many Indians struggle to lose weight despite dieting and regular workouts Raj explained that all fruits are mainly water. He highlighted that almost 80-90 percent of any fruit is water, which means, when you eat a fruit, you are mostly eating water, which has zero calories. The remaining 10-12 percent is what contains calories and sugar. A post shared by Raj Ganpath (@raj.ganpath) According to Raj, mangoes are similar to any other kind of fruit that contains calories and sugar, thus should not be treated differently. He highlighted that 100 grams apple has 52 calories with 10 g sugar, a banana has 89 calories with 12 g sugar, a guava has 68 calories with 9 g sugar, grapes have calories kcal with 16 g sugar, a pineapple has 50 calories with 10 g sugar, and a mango has 60 calories with 14 g sugar. So, mango is not the highest in sugar or calories. It sits right in the middle. He further added not to go villainizing the poor banana because when you compare any fruit to typical snack options, they are still the better choice. When you compare any fruit to the typical snack options, you'll see why they are better choices. In 100 grams, dry fruit laddus have 450-550 kcal with 25-40g of sugar, biscuits have 450-550 kcal with 20-40g of sugar, banana bread has 250-400 kcal with 15-30g of sugar, and protein bars have 200-400 kcal with 15-30g of sugar. He recommends comparing this to the paltry 60 kcal from the mango and the 90 kcal from the banana. While highlighting its nutritional value and calorie content, Raj also highlighted that mangoes are special because we get to consume them for only a few months in a year. They are delicious, nostalgic, and put a wide grin on your face even in the sweltering Indian summer. Coming back to the most important aspect of weight gain, Raj mentioned that eating mangoes is not a problem because you rarely eat just 100g. Most people easily eat two to three times everyday and that’s the problem. Mangoes are fine; overeating them is not. So, like everything else, he advises to keep things simple with this fruit as well. You won’t gain weight or lose