Mango

By Katrin Koelle
Updated on 29. May. 2020

Mango is truly nature's candy, with an incredible sweet taste, luscious texture and variety of health benefits as well.

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Mangoes...

  • ...helps strengthen the immune system. 100 grams of mangoes contain 37 milligrams of immune-boosting vitamin C. A 200 gram serving contains more than two thirds of your daily requirement of this essential vitamin.
  • ...help support skin health. Mango contains more provitamin A (1163 micrograms) than most fruits. A 200 gram serving of mangoes covers your daily requirement of this vitamin, which helps keep skin supple and smooth and supports eye health as well.
  • ...are good for dieters. Mangoes might be high in sugar, but they’re essentially fat-free and contain few carbohydrates.
  • ...are even healthier when dried. Dried mangoes contain more heart-healthy B-carotones and fiber than raw fruit. But beware: the sugar content also increases considerably!
  • ...can ripen at home. Most mangos are still unripe when you buy them. Just put them in a bowl with apples; they release the gaseous ethylene and will speed up the mango’s ripening process.
  • ...are a bit difficult to prepare. The mango pit sits extremely firmly in the flesh of the fruit, making it difficult to cut.
  • ...should only be eaten when ripe. Unripe mangoes have a sour flavor and hard texture. To ensure your mangoes are ripe, simply do the touch test-- if the mango skin yields under pressure and feels slightly soft to the touch, it should be ready to eat.

What You Should Know About Mangos

A mango's size, shape, taste, sugar and acid content can vary as much as its size and weight. In India alone, there are over 1,000 varities of the fruit. Mangos can weigh up to 6 pounds or be as small as a plum, while the skin ranges from yellow to deep red. 

However, every mango has one thing in common: the large, flat hard pit which takes up much of the fruit's center.

Origins

Even though there are now mangos from practically all tropical and many subtropical countries, India is and remains the original home of the mango and its main export country. Indians were already cultivating the fruit on the banks of the Ganges River as long as 4,000 years ago.

Season

Mangos are grown and exported year round, so are always availabe in your local supermarket.

Taste

In terms of taste, the flesh of mangos is most reminiscent of a peach, although it definitely has a flavor all its own.

Our Favorite Mango Recipes

Find all our mango recipes here.

How Healthy Are Mangos?

Mangoes not only taste delicious, but are a rich source of various vitamins and minterals. They have the highest proportion of provitamin A of all fruit, which aids in cell renewal of the skin, mucous membranes and cartilage tissue. Provitamin A also strengthens the immune system and improves vision. Mangoes also contain a substantial amount of vitamin C: a 200 gram serving contains 74 milligrams, about three quarters of your daily requirement.

MANGO NUTRITIONAL INFO (100 g)  
Calories 59
Protein 0.5 g
Fat 0.5 g
Carbohydrates 12.8 g
Fiber 1.7 g

Shopping and Cooking Tips

Purchasing

Mature or immature? This cannot be clearly determined by looking at mangoes, as the color of the skin doesn't say much about the ripeness of the flesh. Instead, it's best to smell the mango-- if it exudes an intense mango-y aroma, it is probably ripe. Try to the touch test as well-- if the flesh yields slightly, it should be perfectly ripe.

Storage

A fully ripe mango is best eaten immediately, or left out for a maximum of two days. Unripe mango can be wrapped in newspaper and left to ripen at home. If you're in a hurry, it's best to put the mangoes in a bowl with apples. The apples release the gaseous ethylene, which helps accelerate the ripening process. Always store mangos at room temperature, and never in the refrigerator, as the cold temperature will make the mango lose its flavor. 

Preparation

No effort, no gain - with mangos it can be a little tricky to access its delicious flesh, as the pit is difficult to remove. We suggest peeling off the flesh wiht a peeler, and then using a sharp knife to cut around the pit, yielding thick mango slices. 

If you eat mango frequently, it is worth buying special equipment for halving and pitting, which can be purchased online for less than $20.

What To Make With Mangoes

It's clear that the sweet and juicy mango is ideal for conjuring up exotic desserts such as ice cream, fruit salads, sorbets, fruit cakes and tarts. Refreshing and vitamin-rich drinks with mango are a special and simple pleasure, either in a refreshing cocktail or nutritious smoothie. 

Mango also makes a great addition to savory dishes, Whether fish, meat or poultry,  the slightly sour flesh of mango is delicious in delicacies such as tandoori chicken or fruity chicken skewers. Mango also makes a delicious chutney that amps up meat recipes like lamb and steak.

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