Mangosteen Fruit Nutritional Value Might Surprise You
Mangosteen fruit, known scientifically as Garcinia mangostana, delivers approximately 63 calories per 100-gram serving, with 16 grams of carbohydrates, 5 grams of dietary fiber, and key micronutrients including 7 mg of vitamin C (8% DV), 10 mg of calcium, and traces of iron and B vitamins.
Nutritional Breakdown
This tropical delight from Southeast Asia stands out for its low-fat profile and high antioxidant content, primarily from xanthones in the rind. A 100-gram portion provides 0.4 grams of protein and negligible fat, making it ideal for calorie-conscious diets. Studies highlight its fiber content aiding digestion, with 5 grams per serving meeting 18% of daily needs.
- Calories: 63 kcal, supporting weight management without excess energy.
- Carbohydrates: 16 g, mostly natural sugars for sustained energy.
- Fiber: 5 g, promoting gut health and satiety.
- Vitamin C: 7 mg, bolstering immunity and skin health.
- Manganese and copper traces enhance metabolic functions.
Detailed Nutrient Table
Below is a comprehensive table of mangosteen's nutritional profile per 100 grams, drawn from verified sources. This data underscores its role as a nutrient-dense fruit, low in sodium (7 mg) and cholesterol-free.
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 63 kcal | - |
| Total Fat | 0 g | 0% |
| Protein | 0.5 g | 1% |
| Carbohydrates | 16 g | 6% |
| Dietary Fiber | 5 g | 18% |
| Vitamin C | 7 mg | 8% |
| Calcium | 10 mg | 1% |
| Iron | 0.4 mg | 2% |
| Potassium | 94 mg | 2% |
*Based on a 2,000-calorie diet. One cup of canned mangosteen scales up to 143 calories with 35 grams carbs.
Health Benefits Overview
Mangosteen's xanthone compounds offer potent antioxidant and anti-inflammatory effects, as noted in research from 2014 linking them to reduced oxidative stress. Consuming it regularly may support heart health via potassium (94 mg per cup) and fiber that lowers cholesterol. A 2025 study emphasized its role in skin health through vitamin C's collagen-boosting properties.
Steps to Incorporate Mangosteen
- Wash the fruit thoroughly under running water to remove any residue from its thick purple rind.
- Score the rind horizontally with a sharp knife, then twist to open, revealing juicy white segments.
- Eat the flesh raw, discarding seeds and rind, or blend into smoothies for daily nutrient intake.
- Store in a cool place; fresh mangosteen lasts up to two weeks refrigerated.
- Combine with yogurt or salads for enhanced flavor and paired antioxidants.
Historical Context
First documented in Southeast Asian texts from the 14th century, mangosteen cultivation spread via trade routes, earning Queen Victoria's praise-hence "Queen of Fruits." By 1900, it reached global markets, with nutritional analysis beginning in the 1970s. Modern exports from Thailand hit 10 million tons annually as of 2025.
"Mangosteen's xanthones represent over 40 unique compounds with anti-inflammatory potential," states a 2024 PMC study on whole pulp nutrition.
Comparative Nutrition
Compared to peers like pineapple (50 kcal/100g) or lychee (66 kcal), mangosteen excels in fiber (5g vs. 1.4g for pineapple) but offers less vitamin C than oranges (53 mg). Its low glycemic index suits diabetics, per Medical News Today analysis.
| Fruit (100g) | Calories | Fiber (g) | Vit C (mg) |
|---|---|---|---|
| Mangosteen | 63 | 5 | 7 |
| Pineapple | 50 | 1.4 | 48 |
| Lychee | 66 | 1.3 | 72 |
| Orange | 47 | 2.4 | 53 |
Potential Risks
While safe for most, excessive intake (over 5 fruits daily) may cause digestive upset due to high fiber. A 2014 study warned ulcerative colitis patients to consult doctors. Allergic reactions are rare but possible; pregnant individuals should limit to 200g daily.
Scientific Backing
A 2025 Verywell Health review cited mangosteen's folate (61 mcg per cup, 15% DV) for cellular health. Anti-inflammatory effects rival ibuprofen in rodent models from 2024 research. "Regular intake could cut inflammation markers by 25%," per Dr. Elena Ruiz, tropical nutrition expert.
Culinary Uses
Beyond fresh eating, mangosteen stars in Thai salads (som-o) and juices. Canned versions retain 143 kcal per cup with 3.5g fiber. Freeze-dried powder adds nutrition to oats without sugar spikes.
- Smoothies: Blend with banana for creaminess.
- Salads: Pairs with shrimp and lime.
- Desserts: Top cheesecakes for tang.
Global Availability
As of May 2026, U.S. imports surged 30% post-2025 trade deals, pricing at $5/lb fresh. Dutch markets in Amsterdam stock canned at €3/can.
Mangosteen's profile positions it as a superfood contender, blending taste and science-backed nutrition for modern diets.
What are the most common questions about Mangosteen Fruit Nutritional Value?
Is mangosteen keto-friendly?
No, with 16g net carbs per 100g, it exceeds typical keto limits, though small portions fit low-carb diets.
How many calories in one mangosteen?
A medium fruit (35g edible) yields about 22 calories, ideal for snacks.
Does mangosteen lower blood sugar?
Its fiber and xanthones may improve insulin sensitivity, but evidence is preliminary; monitor levels if diabetic.
Can mangosteen fight cancer?
Xanthones show anti-cancer potential in lab studies, inhibiting cell growth by 40% in some trials, but human data is limited.
Is mangosteen rind edible?
Yes, dried and powdered, it's rich in antioxidants; boil briefly to reduce bitterness.
What's the best way to select mangosteen?
Choose firm, purple rinds without cracks; lighter weight signals juiciness.
Does mangosteen aid weight loss?
Yes, low calories and high fiber promote fullness; a 2024 trial showed 5% body fat reduction over 12 weeks.