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Nam Dok Mai Mango
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Nutri-ScoreA

Nam Dok Mai Mango

Mangifera indica

Clinical Encyclopedia

Nam Dok Mai mango is a sweet and fragrant variety of mango known for its smooth texture and vibrant yellow flesh. It is rich in vitamins and antioxidants, making it a popular choice in tropical regions.

Scientific NameMangifera indica
Region of OriginThailand
Popular Comparisons:
Nam Dok Mai Mango VS AcerolaNam Dok Mai Mango VS American Black ElderberryNam Dok Mai Mango VS American BladdernutNam Dok Mai Mango VS American ElderberryNam Dok Mai Mango VS American HackberryNam Dok Mai Mango VS American Plum

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories60 kcal
Water
83%
Fiber1.6g
Total16.2g
Protein
0.8g(5%)
Fats
0.4g(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 the immune system and promotes skin health.
✓Contains antioxidants that help combat oxidative stress and reduce inflammation.
✓High water content aids in hydration and digestion.
✓Provides dietary fiber, which supports gut health and regularity.

Possible Risks & Side Effects

!Excessive consumption may lead to increased blood sugar levels due to its natural sugars.
!Allergic reactions may occur in individuals sensitive to mango or related fruits.

How to Prepare & Consume

Best enjoyed fresh, peeled, and sliced. Can also be used in smoothies, salads, or desserts.

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 extend freshness.

Myths vs Realities

MythMangoes are fattening and should be avoided for weight loss.+
RealityMangoes are low in calories and high in fiber, making them a healthy choice in moderation.
MythEating mangoes causes acne.+
RealityThere is no scientific evidence linking mango consumption to acne; individual reactions may vary.
MythMangoes should not be eaten at night.+
RealityMangoes can be consumed at any time; moderation is key.

Healthy Recipes

Nam Dok Mai Mango Salad with Quinoa

A refreshing salad combining the sweetness of Nam Dok Mai mango with protein-packed quinoa and crunchy vegetables, perfect for a light lunch.

Ingredients
  • 1 ripe Nam Dok Mai mango, diced
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons fresh mint, chopped
  • 2 tablespoons lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the diced mango, cooked quinoa, cherry tomatoes, cucumber, red onion, and mint.
  2. 2. Drizzle lime juice over the salad and season with salt and pepper.
  3. 3. Toss gently to combine and serve chilled.

Nam Dok Mai Mango Smoothie Bowl

A vibrant smoothie bowl featuring creamy Nam Dok Mai mango blended with coconut milk, topped with granola and fresh fruits.

Ingredients
  • 1 ripe Nam Dok Mai mango, peeled and chopped
  • 1/2 cup coconut milk
  • 1 banana
  • 1/2 cup spinach
  • 1/4 cup granola
  • Fresh berries for topping
Instructions
  1. 1. In a blender, combine the mango, coconut milk, banana, and spinach until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and fresh berries.
  3. 3. Enjoy immediately as a nutritious breakfast or snack.

Grilled Chicken with Nam Dok Mai Mango Salsa

Juicy grilled chicken breasts topped with a zesty salsa made from Nam Dok Mai mango, perfect for a healthy dinner.

Ingredients
  • 2 chicken breasts
  • 1 ripe Nam Dok Mai mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1 jalapeño, minced
  • 2 tablespoons cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Season the chicken breasts with salt and pepper, then grill until cooked through.
  2. 2. In a bowl, mix the diced mango, red bell pepper, red onion, jalapeño, cilantro, lime juice, salt, and pepper to create the salsa.
  3. 3. Serve the grilled chicken topped with the mango salsa.

Nam Dok Mai Mango Chia Pudding

A nutritious chia pudding layered with creamy Nam Dok Mai mango puree, perfect for a healthy breakfast or dessert.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1 ripe Nam Dok Mai mango, pureed
  • 1 tablespoon honey or maple syrup
  • Fresh mint for garnish
Instructions
  1. 1. In a bowl, mix chia seeds and almond milk, then refrigerate for at least 4 hours or overnight until thickened.
  2. 2. Stir in honey or maple syrup to sweeten the chia pudding.
  3. 3. Layer the pudding with mango puree in serving glasses and garnish with fresh mint.

Nam Dok Mai Mango and Avocado Toast

A delicious twist on avocado toast, featuring creamy avocado and sweet Nam Dok Mai mango on whole-grain bread.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado, mashed
  • 1 ripe Nam Dok Mai mango, sliced
  • Juice of 1/2 lime
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Spread the mashed avocado on each slice and drizzle with lime juice, salt, and pepper.
  3. 3. Top with slices of Nam Dok Mai mango and sprinkle with red pepper flakes before serving.

Nam Dok Mai Mango Coconut Rice Pudding

A creamy and decadent rice pudding made with coconut milk and topped with fresh Nam Dok Mai mango for a tropical twist.

Ingredients
  • 1 cup jasmine rice
  • 2 cups coconut milk
  • 1/2 cup water
  • 1/4 cup honey or agave syrup
  • 1 ripe Nam Dok Mai mango, diced
  • Pinch of salt
Instructions
  1. 1. In a saucepan, combine jasmine rice, coconut milk, water, honey, and salt. Bring to a boil, then reduce heat and simmer until rice is tender.
  2. 2. Stir occasionally until the mixture thickens to a pudding-like consistency.
  3. 3. Serve warm or chilled, topped with diced Nam Dok Mai mango.

Nam Dok Mai Mango and Spinach Smoothie

A nutrient-packed smoothie blending Nam Dok Mai mango with spinach and almond milk, perfect for a post-workout boost.

Ingredients
  • 1 ripe Nam Dok Mai mango, peeled and chopped
  • 1 cup fresh spinach
  • 1 cup almond milk
  • 1 tablespoon flaxseeds
  • Ice cubes
Instructions
  1. 1. Combine the mango, spinach, almond milk, flaxseeds, and ice cubes in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy as a refreshing and healthy drink.

Nam Dok Mai Mango and Black Bean Tacos

Savory black bean tacos topped with sweet Nam Dok Mai mango and fresh cilantro, offering a delightful contrast of flavors.

Ingredients
  • 8 small corn tortillas
  • 1 can black beans, rinsed and drained
  • 1 ripe Nam Dok Mai mango, diced
  • 1/4 cup red onion, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Warm the corn tortillas in a skillet until pliable.
  2. 2. In a bowl, mix black beans, diced mango, red onion, cilantro, lime juice, and salt.
  3. 3. Fill each tortilla with the black bean mixture and serve immediately.

Nam Dok Mai Mango Sorbet

A refreshing and healthy sorbet made from pureed Nam Dok Mai mango, perfect for a light dessert on a hot day.

Ingredients
  • 2 ripe Nam Dok Mai mangoes, peeled and chopped
  • 1/4 cup coconut water
  • 1 tablespoon lime juice
  • 1 tablespoon honey or agave syrup (optional)
Instructions
  1. 1. In a blender, combine the chopped mango, coconut water, lime juice, and honey until smooth.
  2. 2. Pour the mixture into a shallow dish and freeze for about 2 hours, stirring every 30 minutes.
  3. 3. Once frozen, scoop into bowls and serve as a refreshing dessert.

Nam Dok Mai Mango Overnight Oats

A quick and nutritious breakfast option featuring rolled oats soaked in almond milk and topped with fresh Nam Dok Mai mango.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup almond milk
  • 1 ripe Nam Dok Mai mango, diced
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup
  • Cinnamon to taste
Instructions
  1. 1. In a jar, combine rolled oats, almond milk, chia seeds, honey, and cinnamon. Stir well.
  2. 2. Cover and refrigerate overnight.
  3. 3. In the morning, top with diced Nam Dok Mai mango before serving.

Frequently Asked Questions (FAQ)

What is the best way to ripen Nam Dok Mai mangoes?

Store them at room temperature until they yield slightly to pressure, indicating ripeness.

Can I eat the skin of Nam Dok Mai mango?

While the skin is edible, it may cause irritation for some people; it's best to peel it.

How do I know when a Nam Dok Mai mango is ripe?

Look for a slight softness when gently squeezed and a sweet aroma near the stem.

What are the health benefits of eating mango?

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

Can mangoes help with weight loss?

In moderation, mangoes can be part of a weight loss diet due to their low calorie and high fiber content.

Are there any side effects of eating too many mangoes?

Overconsumption can lead to digestive issues and spikes in blood sugar levels.

How should I store ripe mangoes?

Ripe mangoes can be stored in the refrigerator for up to five days.

Can I freeze Nam Dok Mai mangoes?

Yes, you can freeze mango slices for later use in smoothies or desserts.

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Comparisons
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Nutrients
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Featured Guides
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