Home/Fruits/Haden Mango
Back to Home
Haden Mango
Fruits
Nutri-ScoreA

Haden Mango

Mangifera indica

Clinical Encyclopedia

The Haden mango is a popular tropical fruit known for its sweet, juicy flesh and vibrant color. It is rich in vitamins and antioxidants, making it a nutritious addition to any diet.

Scientific NameMangifera indica
Region of OriginIndia
Popular Comparisons:
Haden Mango VS AcerolaHaden Mango VS American Black ElderberryHaden Mango VS American BladdernutHaden Mango VS American ElderberryHaden Mango VS American HackberryHaden Mango VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
83%
Fiber1.6g
Total16.2g
Protein
0.82g(5%)
Fats
0.38g(2%)
Carbohydrates
15g(93%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in Vitamin C, which supports immune function and skin health.
✓Contains antioxidants that help combat oxidative stress and reduce inflammation.
✓High in dietary fiber, promoting digestive health and regularity.
✓Provides essential nutrients like potassium, which is important for heart health.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high sugar content.
!Individuals with mango allergies may experience allergic reactions.

How to Prepare & Consume

Best enjoyed fresh, either sliced or cubed. Can also be blended into smoothies or used in salads.

Smart Selection & Storage

How to Select

Choose mangoes that are slightly soft to the touch and have a sweet aroma. Avoid those with dark spots or wrinkles.

How to Store

Store unripe mangoes at room temperature. Once ripe, refrigerate to maintain freshness.

Myths vs Realities

MythMangoes are too high in sugar to be healthy.+
RealityWhile mangoes contain natural sugars, they also provide essential nutrients and fiber.
MythEating mangoes causes acne.+
RealityThere is no scientific evidence linking mango consumption to acne.
MythMangoes should not be eaten at night.+
RealityMangoes can be consumed at any time; moderation is key.

Healthy Recipes

Haden Mango Quinoa Salad

A refreshing quinoa salad featuring Haden mango, black beans, and a zesty lime dressing, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1 ripe Haden mango, diced
  • 1 can black beans, rinsed and drained
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, diced Haden mango, black beans, red bell pepper, red onion, and cilantro.
  2. 2. In a separate bowl, whisk together lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Haden Mango Smoothie Bowl

A vibrant smoothie bowl made with Haden mango and topped with granola, chia seeds, and fresh berries for a nutritious breakfast.

Ingredients
  • 1 ripe Haden mango, peeled and diced
  • 1 banana, frozen
  • 1/2 cup coconut milk
  • 1/4 cup Greek yogurt
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • Fresh berries for topping
Instructions
  1. 1. Blend the Haden mango, frozen banana, coconut milk, and Greek yogurt until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh berries.
  3. 3. Enjoy immediately with a spoon.

Haden Mango Salsa

A vibrant and spicy salsa made with diced Haden mango, jalapeños, and red onion, perfect for topping grilled fish or chicken.

Ingredients
  • 1 ripe Haden mango, diced
  • 1 jalapeño, seeded and minced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced Haden mango, jalapeño, red onion, and cilantro.
  2. 2. Add lime juice and salt, mixing well to combine.
  3. 3. Serve immediately or let it sit for 30 minutes to enhance flavors.

Grilled Haden Mango Chicken Skewers

Juicy chicken skewers marinated in a tangy Haden mango sauce, grilled to perfection for a healthy dinner option.

Ingredients
  • 1 pound chicken breast, cubed
  • 1 ripe Haden mango, pureed
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix pureed Haden mango, soy sauce, honey, olive oil, salt, and pepper.
  2. 2. Marinate the chicken cubes in the mixture for at least 1 hour.
  3. 3. Thread the marinated chicken onto skewers and grill for 10-15 minutes, turning occasionally, until cooked through.

Haden Mango Chia Pudding

A creamy and nutritious chia pudding layered with Haden mango puree, perfect for a healthy dessert or breakfast.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 ripe Haden mango, pureed
  • 1 tablespoon maple syrup
  • Fresh mint for garnish
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, and maple syrup. Stir well and let it sit for 10 minutes.
  2. 2. Stir again and refrigerate for at least 2 hours or overnight until thickened.
  3. 3. Layer the chia pudding with Haden mango puree and garnish with fresh mint before serving.

Haden Mango and Avocado Toast

A delicious and nutritious toast topped with creamy avocado and sweet Haden mango, perfect for breakfast or a snack.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe Haden mango, sliced
  • 1 avocado, mashed
  • Salt and pepper to taste
  • Lime juice
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread slices until golden brown.
  2. 2. Spread mashed avocado on each slice and drizzle with lime juice, salt, and pepper.
  3. 3. Top with sliced Haden mango and sprinkle with red pepper flakes if desired.

Haden Mango Coconut Sorbet

A refreshing and healthy sorbet made with Haden mango and coconut milk, perfect for a hot summer day.

Ingredients
  • 2 ripe Haden mangoes, peeled and diced
  • 1 cup coconut milk
  • 1/4 cup honey or agave syrup
  • Juice of 1 lime
Instructions
  1. 1. In a blender, combine diced Haden mango, coconut milk, honey, and lime juice.
  2. 2. Blend until smooth, then pour the mixture into a shallow dish.
  3. 3. Freeze for about 4 hours, stirring every 30 minutes until the sorbet is firm and fluffy.

Haden Mango Oatmeal

A warm and hearty oatmeal topped with fresh Haden mango and nuts, providing a nutritious start to your day.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 ripe Haden mango, diced
  • 1/4 cup walnuts, chopped
  • 1 tablespoon honey
  • Cinnamon to taste
Instructions
  1. 1. In a pot, bring water or almond milk to a boil and add rolled oats.
  2. 2. Reduce heat and simmer for 5-7 minutes until the oats are cooked.
  3. 3. Serve topped with diced Haden mango, walnuts, honey, and a sprinkle of cinnamon.

Haden Mango and Spinach Smoothie

A nutrient-packed smoothie combining Haden mango and fresh spinach, perfect for a quick breakfast or post-workout drink.

Ingredients
  • 1 ripe Haden mango, diced
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. In a blender, combine diced Haden mango, spinach, banana, coconut water, and flaxseeds.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Haden Mango Energy Bites

No-bake energy bites made with Haden mango, oats, and nuts, perfect for a healthy snack on the go.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup dried Haden mango, chopped
  • 1/4 cup honey
  • 1/4 cup chia seeds
  • 1/4 cup shredded coconut
Instructions
  1. 1. In a mixing bowl, combine rolled oats, almond butter, chopped dried Haden mango, honey, chia seeds, and shredded coconut.
  2. 2. Mix until well combined and form into small balls.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Frequently Asked Questions (FAQ)

What is the best way to ripen a Haden mango?

Place the mango in a paper bag at room temperature until it softens.

Can you eat the skin of a Haden mango?

Yes, but it may be tough and bitter for some people.

How do you know when a Haden mango is ripe?

It should yield slightly to gentle pressure and have a sweet aroma.

What are the health benefits of Haden mango?

They are high in vitamins, antioxidants, and fiber, promoting overall health.

How should Haden mangoes be stored?

Store ripe mangoes in the refrigerator to prolong freshness.

Can Haden mangoes be frozen?

Yes, they can be frozen after being peeled and diced.

Are Haden mangoes good for weight loss?

In moderation, they can be part of a weight loss diet due to their fiber content.

What dishes can I make with Haden mango?

They can be used in smoothies, salads, salsas, and desserts.

Related Superfoods
Abalone Acerola Alaska Plaice Fillet
Comparisons
Haden Mango vs Acerola Haden Mango vs American Black Elderberry Haden Mango vs American Bladdernut
Nutrients
Protein in Haden Mango Calories in Haden Mango Vitamin-c in Haden Mango Magnesium in Haden Mango
Featured Guides
Health Benefits of Haden Mango Healthy Recipes with Haden Mango