Mango
Mangifera indicaClinical Encyclopedia
Mango provides 60 kcal, 0.8g of protein, 15g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Mango is a tropical stone fruit known for its sweet, juicy flesh and vibrant color. It is rich in vitamins, particularly vitamin C, and offers numerous health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Mango can be enjoyed fresh, sliced, or blended into smoothies. It is best consumed raw to retain its nutrients.
Smart Selection & Storage
Choose mangoes that are slightly soft to the touch and have a sweet aroma. Avoid those with dark spots or wrinkles.
Store unripe mangoes at room temperature until they ripen. Once ripe, refrigerate to maintain freshness for a few days.
Myths vs Realities
Healthy Recipes
Mango Quinoa Salad
A refreshing salad combining sweet mango with protein-packed quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 ripe mango, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced mango, cherry tomatoes, red onion, and cilantro.
- 2. Drizzle with lime juice and season with salt and pepper.
- 3. Toss gently to combine and serve chilled.
Mango Chia Seed Pudding
A delicious and nutritious pudding made with chia seeds and creamy mango puree, perfect for breakfast or a snack.
- 1 cup almond milk
- 1/2 cup mango puree
- 1/4 cup chia seeds
- 1 tablespoon honey or maple syrup
- Fresh mango slices for topping
- 1. In a bowl, whisk together almond milk, mango puree, chia seeds, and honey.
- 2. Cover and refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve topped with fresh mango slices.
Spicy Mango Salsa
A vibrant salsa that combines the sweetness of mango with spicy jalapeño, perfect for topping grilled fish or chicken.
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, seeded and minced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, combine diced mango, red onion, jalapeño, and cilantro.
- 2. Add lime juice and salt, mixing well.
- 3. Let sit for 15 minutes to meld flavors before serving.
Mango Coconut Smoothie
A creamy and tropical smoothie that blends mango with coconut milk for a refreshing drink.
- 1 ripe mango, peeled and diced
- 1 cup coconut milk
- 1/2 banana
- 1 tablespoon honey
- Ice cubes
- 1. In a blender, combine mango, coconut milk, banana, honey, and ice cubes.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Mango Chicken Stir-Fry
A quick and healthy stir-fry featuring tender chicken and sweet mango, served over brown rice.
- 1 lb chicken breast, sliced
- 1 ripe mango, sliced
- 2 cups mixed bell peppers, sliced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1. Heat olive oil in a pan over medium heat, add chicken and cook until browned.
- 2. Add bell peppers and ginger, stir-frying for 3-4 minutes.
- 3. Stir in mango and soy sauce, cooking for another 2 minutes before serving over brown rice.
Mango Avocado Toast
A trendy and nutritious toast topped with creamy avocado and sweet mango, perfect for breakfast or brunch.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 ripe mango, sliced
- Salt and pepper to taste
- Lime juice
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado in a bowl, adding salt, pepper, and lime juice.
- 3. Spread the avocado on the toast and top with mango slices.
Mango Oatmeal Bowl
A hearty oatmeal bowl topped with fresh mango and nuts, ideal for a filling breakfast.
- 1 cup rolled oats
- 2 cups water or almond milk
- 1 ripe mango, diced
- 1/4 cup almonds, chopped
- 1 tablespoon honey or maple syrup
- 1. Cook oats in water or almond milk according to package instructions.
- 2. Once cooked, stir in honey or maple syrup.
- 3. Top with diced mango and chopped almonds before serving.
Mango and Black Bean Tacos
Vibrant tacos filled with black beans and mango, topped with a zesty lime dressing for a healthy dinner option.
- 8 corn tortillas
- 1 can black beans, rinsed and drained
- 1 ripe mango, diced
- 1/4 cup red onion, chopped
- Juice of 1 lime
- Cilantro for garnish
- 1. Warm the corn tortillas in a skillet.
- 2. In a bowl, mix black beans, mango, red onion, and lime juice.
- 3. Fill each tortilla with the mixture and garnish with cilantro.
Mango Yogurt Parfait
A delightful parfait made with layers of creamy yogurt, fresh mango, and granola, perfect for breakfast or dessert.
- 2 cups Greek yogurt
- 1 ripe mango, diced
- 1/2 cup granola
- Honey for drizzling
- 1. In a glass, layer Greek yogurt, diced mango, and granola.
- 2. Repeat the layers until the glass is full.
- 3. Drizzle with honey before serving.
Mango Basil Smoothie Bowl
A unique smoothie bowl featuring mango and fresh basil, topped with seeds and nuts for a nutritious breakfast.
- 1 ripe mango, diced
- 1/2 cup coconut yogurt
- 1/4 cup fresh basil leaves
- 1 tablespoon chia seeds
- 1 tablespoon pumpkin seeds
- 1. In a blender, combine mango, coconut yogurt, and basil, blending until smooth.
- 2. Pour into a bowl and top with chia seeds and pumpkin seeds.
- 3. Serve immediately with a spoon.
Frequently Asked Questions (FAQ)
Is mango good for weight loss?
Mango can be part of a weight loss diet due to its low calorie content and high fiber, which promotes satiety.
Can I eat mango if I have diabetes?
Mango can be consumed in moderation by diabetics, but it's important to monitor blood sugar levels due to its natural sugars.
How do I choose a ripe mango?
Look for mangoes that are slightly soft to the touch and have a fruity aroma. The skin color may vary depending on the variety.
What are the health benefits of mango?
Mango is rich in vitamins A and C, antioxidants, and dietary fiber, which contribute to immune support, skin health, and digestion.
Can mango help with digestion?
Yes, the fiber in mango aids digestion and can help prevent constipation.
How should I store mangoes?
Store unripe mangoes at room temperature until they ripen, then refrigerate to extend freshness.
Are mangoes high in sugar?
Mangoes contain natural sugars, but they also provide essential nutrients and fiber, making them a healthy choice in moderation.
Can I freeze mango?
Yes, mango can be frozen for later use in smoothies or desserts. Peel and cut into pieces before freezing.