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Mango
Also indexed as: Manila Mango
Mango flesh is exquisitely sweet, especially when the fruit is very
ripe.
The mango, known for some 6,000 years, is native to India, where the trees grow to the
height of 50 feet (about 15 meters). In the 1700s, the fruit appeared in Brazil, and it is now
grown in many tropical climates, exported mainly from Thailand, Pakistan, and Mexico. Related
to pistachios and cashews, mangos have peach-colored flesh that is somewhat fibrous, pulpy,
and exquisitely sweet. The fruit has a flat central seed and a thin skin that can have
orange-yellow, green, and/or reddish coloring.
Varieties
There are over a thousand varieties of mangoes that vary in shape from round to pear-shaped
to narrow and oval, and that can weigh up to 4 pounds (1,814g). Mangoes sold in markets are
usually not differentiated by variety, but are generally 4 to 5 inches (10 to 12.5cm) in
length and weigh about 8 ounces (227g). One exception is the Manila mango; these are a
smaller, golden-yellow variety that are now appearing in markets.
Buying and storing tips
Choose semisoft fruit with uniformly smooth skin. A couple of black spots are acceptable as
these indicate a very ripe mango (the riper ones are sweeter). Mangoes with green areas will
ripen at room temperature, although completely green fruit may not. Look for fruit grown in
the United States, as imported mangoes are often irradiated or sprayed with chemicals banned
in the United States. After they are fully ripe, mangoes keep a few days in the
refrigerator.
Availability
Mangoes have a long season, from January through August, peaking in June.
Preparation, uses, and tips
Mangos are perfect eaten raw, but they should always be peeled, as the skin is very acidic.
After peeling, use a sharp knife to cut the flesh away from the large, flat, oval-shaped stone
in the center. Eat as-is, or top with yogurt or mix
into breakfast cereal. Pieces can be frozen, made
into juice, marmalade, compote, or puréed into sauces. Chutney is prepared from unripe,
green mangoes. Dried mangoes are also available in the dried-fruit section of many
markets.
Nutritional Highlights
Mango (sliced, raw), 1 cup (165g)
Calories: 107
Protein: 0.84g
Carbohydrate: 28g
Total Fat: 0.45g
Fiber: 2.97g
*Excellent source of: Vitamin A (6,425 IU), and Vitamin C (45.7mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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