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Tommy Atkins Mango
Fruits
Nutri-ScoreA

Tommy Atkins Mango

Mangifera indica

Clinical Encyclopedia

The Tommy Atkins mango is a popular variety known for its vibrant color and sweet flavor. Rich in vitamins and antioxidants, it supports immune health and provides a refreshing taste.

Scientific NameMangifera indica
Region of OriginIndia
Popular Comparisons:
Tommy Atkins Mango VS AcerolaTommy Atkins Mango VS American Black ElderberryTommy Atkins Mango VS American BladdernutTommy Atkins Mango VS American ElderberryTommy Atkins Mango VS American HackberryTommy Atkins 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 boosts the immune system and promotes skin health.
✓Contains antioxidants that help combat oxidative stress and reduce inflammation.
✓High in dietary fiber, aiding in digestion and promoting gut health.
✓Provides essential nutrients that support eye health and improve vision.

Possible Risks & Side Effects

!Excessive consumption may lead to elevated blood sugar levels due to its natural sugars.
!Some individuals may experience allergic reactions to mango skin or sap.

How to Prepare & Consume

Best enjoyed fresh, peeled, and sliced. 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 fruity aroma. Look for vibrant color without blemishes.

How to Store

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

Myths vs Realities

MythMangoes are too high in sugar and should be avoided.+
RealityWhile mangoes contain natural sugars, they also provide essential nutrients and fiber, making them a healthy choice in moderation.
MythEating mangoes causes acne.+
RealityThere is no scientific evidence linking mango consumption to acne; skin reactions may be due to allergies.
MythMangoes are only good for desserts.+
RealityMangoes can be used in a variety of savory dishes, enhancing flavors in salads and salsas.

Healthy Recipes

Mango Quinoa Salad

A refreshing salad combining the sweetness of Tommy Atkins mango with protein-packed quinoa, perfect for a light lunch or dinner.

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

Mango Chia Pudding

A creamy and nutritious chia pudding infused with Tommy Atkins mango, perfect for breakfast or a healthy dessert.

Ingredients
  • 1 cup almond milk
  • 1/2 cup Tommy Atkins mango puree
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, whisk together almond milk, mango puree, maple syrup, and vanilla extract.
  2. 2. Stir in chia seeds and mix well.
  3. 3. Refrigerate for at least 4 hours or overnight until thickened. Serve chilled.

Spicy Mango Salsa

A zesty salsa made with Tommy Atkins mango, perfect for topping grilled fish or chicken, or served with tortilla chips.

Ingredients
  • 1 ripe Tommy Atkins mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red bell pepper, red onion, jalapeño, and cilantro.
  2. 2. Add lime juice and salt, mixing well.
  3. 3. Let sit for 15 minutes to allow flavors to meld before serving.

Mango Coconut Smoothie

A tropical smoothie blending Tommy Atkins mango with coconut milk, perfect for a refreshing breakfast or snack.

Ingredients
  • 1 ripe Tommy Atkins mango, peeled and diced
  • 1 cup coconut milk
  • 1 banana
  • 1 tablespoon honey
  • 1/2 cup ice
Instructions
  1. 1. In a blender, combine diced mango, coconut milk, banana, honey, and ice.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Mango and Avocado Toast

A delicious and nutritious twist on avocado toast, topped with slices of Tommy Atkins mango for a burst of flavor.

Ingredients
  • 2 slices whole-grain bread
  • 1 ripe avocado
  • 1 ripe Tommy Atkins mango, sliced
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. Mash the avocado in a bowl and season with salt and pepper.
  3. 3. Spread the mashed avocado on the toast and top with mango slices. Sprinkle with red pepper flakes if desired.

Mango Chicken Stir-Fry

A vibrant stir-fry featuring chicken and Tommy Atkins mango, packed with nutrients and flavor.

Ingredients
  • 1 lb chicken breast, sliced
  • 1 ripe Tommy Atkins mango, diced
  • 1 bell pepper, sliced
  • 2 cups broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned.
  2. 2. Add bell pepper, broccoli, and ginger, stirring for 5 minutes.
  3. 3. Stir in diced mango and soy sauce, cooking for an additional 2 minutes. Serve warm.

Mango Oatmeal Bowl

A wholesome oatmeal bowl topped with fresh Tommy Atkins mango, nuts, and seeds for a nutritious breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 ripe Tommy Atkins mango, diced
  • 1/4 cup almonds, chopped
  • 1 tablespoon chia seeds
  • Honey or maple syrup to taste
Instructions
  1. 1. In a pot, bring water or almond milk to a boil. Add rolled oats and reduce heat, simmering for 5 minutes.
  2. 2. Remove from heat and let sit for a few minutes.
  3. 3. Top with diced mango, chopped almonds, chia seeds, and drizzle with honey or maple syrup before serving.

Mango Yogurt Parfait

A delightful parfait layered with creamy yogurt, Tommy Atkins mango, and granola, perfect for breakfast or a snack.

Ingredients
  • 1 cup Greek yogurt
  • 1 ripe Tommy Atkins mango, diced
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, diced mango, and granola.
  2. 2. Repeat layers until ingredients are used up.
  3. 3. Drizzle with honey on top and serve immediately.

Mango Lentil Curry

A hearty and flavorful lentil curry featuring Tommy Atkins mango, packed with protein and spices for a satisfying meal.

Ingredients
  • 1 cup lentils, rinsed
  • 1 ripe Tommy Atkins mango, diced
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon curry powder
  • 2 cups vegetable broth
  • 1 tablespoon olive oil
Instructions
  1. 1. In a pot, heat olive oil over medium heat. Add onion and garlic, cooking until softened.
  2. 2. Stir in lentils, curry powder, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
  3. 3. Add diced mango and cook for an additional 5 minutes. Serve warm.

Mango and Black Bean Tacos

Vibrant tacos filled with black beans and fresh Tommy Atkins mango, topped with avocado and cilantro for a healthy meal.

Ingredients
  • 8 corn tortillas
  • 1 can black beans, rinsed
  • 1 ripe Tommy Atkins mango, diced
  • 1 avocado, sliced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Warm corn tortillas in a skillet until pliable.
  2. 2. In each tortilla, layer black beans, diced mango, avocado slices, and cilantro.
  3. 3. Drizzle with lime juice and season with salt before serving.

Frequently Asked Questions (FAQ)

What is the best way to ripen a Tommy Atkins mango?

Place the mango in a paper bag at room temperature to speed up the ripening process.

Can I eat the skin of a Tommy Atkins mango?

While the skin is edible, it may cause allergic reactions in some individuals; it's best to peel it.

How do I know when a Tommy Atkins mango is ripe?

A ripe mango will yield slightly to gentle pressure and have a fruity aroma.

Are Tommy Atkins mangoes good for smoothies?

Yes, they blend well and add natural sweetness and creaminess to smoothies.

How should I store ripe Tommy Atkins mangoes?

Store them in the refrigerator to prolong freshness, but allow them to come to room temperature before eating for optimal flavor.

What nutrients are found in Tommy Atkins mangoes?

They are rich in Vitamin C, Vitamin A, folate, and dietary fiber.

Can I freeze Tommy Atkins mangoes?

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

What are some recipes that use Tommy Atkins mangoes?

They can be used in salsas, salads, desserts, and as toppings for yogurt or oatmeal.

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Comparisons
Tommy Atkins Mango vs Acerola Tommy Atkins Mango vs American Black Elderberry Tommy Atkins Mango vs American Bladdernut
Nutrients
Protein in Tommy Atkins Mango Calories in Tommy Atkins Mango Vitamin-c in Tommy Atkins Mango Magnesium in Tommy Atkins Mango
Featured Guides
Health Benefits of Tommy Atkins Mango Healthy Recipes with Tommy Atkins Mango