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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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for fruit
Many health benefits and concerns associated with this food are applicable to other fruit. Read about health benefits and concerns for fruit for a full description.