Mango 101: Nutrition, Benefits, How To Use, Buy, Store | Mango 101: A Complete Guide

What is Mango

Mango is a tropical fruit that belongs to the genus Mangifera. It is renowned for its sweet and juicy flavor, vibrant color, and distinctive aroma. The scientific name for the mango is Mangifera indica. Mangoes are native to South Asia but are now cultivated in many tropical and subtropical regions around the world.

Mangoes come in various shapes, sizes, and colors, depending on the variety. The skin can range from green to yellow, orange, red, or a combination of these colors. The flesh inside is juicy and fibrous, with a large, flat seed in the center. The flavor profile of mangoes can vary, but they are generally sweet, with hints of citrus and tropical notes.

Mangoes are not only delicious but also rich in vitamins, minerals, and antioxidants. They are commonly consumed fresh, but they can also be used in a variety of culinary applications, including salads, smoothies, desserts, salsas, and chutneys. Additionally, mangoes are a significant part of the agricultural economy in many countries, both as a domestic and export crop.

Other Names of Mango

Mangoes are known by various names in different regions and languages. Here are some of the common names for mango:

1. Manga: This is the name for mango in Spanish and Portuguese.
2. Aam: In Hindi and many other Indian languages, mango is referred to as “aam.”
3. Mangue: In French, mango is called “mangue.”
4. Mamuang: This is the Thai name for mango.
5. Manga: In Filipino, mango is called “manga.”
6. Mango Stein: This is the name for mango in German.
7. Anbu: In Tamil, mango is referred to as “anbu.”
8. Mangga: In Indonesian and Malay, mango is called “mangga.”
9. Mango: The name is similar or the same in many languages, including English.
10. Mankai/Maamidi: These are names for mango in Telugu.

These names reflect the diversity of languages and cultures where mangoes are cultivated and enjoyed. The fruit holds cultural significance in many regions and is an integral part of various cuisines worldwide.

Nutritional Value of Mango

Here is a general representation of the nutritional value of mango per 100 grams:

Nutrient	Amount per 100 grams
Calories	60
Water	83%
Protein	0.8 grams
Carbohydrates	15 grams
Sugars	13.7 grams
Dietary Fiber	1.6 grams
Fat	0.4 grams
Vitamin C	36.4 mg (61% DV)
Vitamin A	54 µg (6% DV)
Vitamin E	0.9 mg (4% DV)
Vitamin K	4.2 µg (5% DV)
B Vitamins (B6, B9)	0.1 mg (5% DV)
Potassium	168 mg (5% DV)
Copper	0.1 mg (4% DV)
Folate	43 µg (11% DV)
Vitamin B5 (Pantothenic acid)	0.2 mg (4% DV)
Vitamin B3 (Niacin)	0.6 mg (3% DV)
Vitamin B2 (Riboflavin)	0.03 mg (2% DV)
Vitamin B1 (Thiamine)	0.03 mg (2% DV)
Magnesium	9 mg (2% DV)
Manganese	0.1 mg (5% DV)

Benefits of Mango

Mangoes offer a range of health benefits due to their rich nutritional profile. Here are some potential benefits of consuming mangoes:

1. Rich in Vitamins and Minerals: Mangoes are a good source of vitamins and minerals, including vitamin C, vitamin A, vitamin E, potassium, and folate. These nutrients play crucial roles in various bodily functions, such as immune function, vision, skin health, and red blood cell formation.
2. Antioxidant Properties: Mangoes contain antioxidants like beta-carotene, quercetin, and astragalin, which help protect cells from damage caused by free radicals. Antioxidants are essential for overall health and may contribute to a reduced risk of chronic diseases.
3. Supports Immune Function: The high vitamin C content in mangoes contributes to a healthy immune system. Vitamin C is known for its role in boosting the production of white blood cells and supporting the body’s defense against infections.
4. Digestive Health: Mangoes are a good source of dietary fiber, including both soluble and insoluble fiber. Fiber aids in digestion, helps prevent constipation, and promotes a healthy gut microbiome.
5. Eye Health: The vitamin A content in mangoes is beneficial for eye health. It plays a role in maintaining the health of the cornea, and a sufficient intake of vitamin A is associated with a reduced risk of age-related macular degeneration.
6. Skin Health: The combination of vitamins A and E, along with antioxidants, contributes to the health of the skin. Mangoes are sometimes used in skincare products for their moisturizing and rejuvenating properties.
7. May Help Lower Cholesterol: Some studies suggest that mango consumption may contribute to lower levels of LDL (bad) cholesterol, possibly due to the fiber, pectin, and certain bioactive compounds in the fruit.
8. Alkalizes the Body: Despite being sweet, mangoes have an alkalizing effect on the body. This can help balance the body’s pH levels, supporting overall health.
9. Natural Electrolyte Source: Mangoes contain potassium, an essential electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals in the body.
10. May Have Anti-Inflammatory Effects: Compounds found in mangoes, such as quercetin, have been studied for their potential anti-inflammatory effects. Chronic inflammation is associated with various health issues, and a diet rich in anti-inflammatory foods may be beneficial.

It’s important to note that while mangoes offer numerous health benefits, moderation is key, as excessive consumption of any fruit can contribute to an excessive calorie intake. Always consult with a healthcare professional or a registered dietitian for personalized dietary advice.

Varieties of Mango

There are numerous varieties of mangoes, each with its own unique flavor, aroma, and texture. The specific varieties available can vary based on the region and climate. Here are some well-known varieties of mangoes:

1. Alphonso (Hapus): Often referred to as the “King of Mangoes,” Alphonso is famous for its rich flavor, smooth texture, and vibrant orange color. It is primarily grown in the Ratnagiri region of Maharashtra, India.
2. Kent: This variety has a sweet and slightly tart taste. Kent mangoes are large, with a greenish-yellow skin that may have a red blush. They are commonly grown in Mexico, Ecuador, and Peru.
3. Ataulfo (Honey, Champagne): This small, yellow mango is known for its sweet and creamy taste. It is popular for its lack of fibers and is often found in Mexico and other tropical regions.
4. Tommy Atkins: One of the most widely grown mango varieties globally, Tommy Atkins mangoes have a mild, sweet flavor. They are recognizable by their bright red and green skin.
5. Keitt: This variety is known for its green skin, even when ripe, and its sweet and tangy flavor. Keitt mangoes are often grown in California and Florida in the United States.
6. Haden: Haden mangoes have a sweet and creamy flavor. They are medium to large-sized and have a red and green skin. Haden mangoes originated in Florida and are now grown in various tropical regions.
7. Palmer: Palmer mangoes are characterized by their large size, reddish skin, and sweet flavor. They are commonly grown in Florida.
8. Julie: Originating from Jamaica, Julie mangoes are small, round, and have a sweet and spicy flavor. They are often used in Caribbean cuisine.
9. Keo Savoy: This variety is popular in Southeast Asia, known for its sweet taste and aromatic fragrance. The skin is usually green and turns yellow as it ripens.
10. Chaunsa: Chaunsa is a variety grown in Pakistan and is known for its sweet and fragrant taste. It has a distinct aroma and is often considered one of the best-tasting mango varieties.

These are just a few examples, and there are many more mango varieties with unique characteristics. The availability of specific varieties can vary seasonally and geographically.

What Does Mango Taste Like

The taste of mango can be described as a delightful combination of sweetness, tartness, and a hint of tropical flavor. The exact flavor can vary slightly depending on the variety of mango. Here are some general characteristics of the taste of mango:

1. Sweetness: Mangoes are renowned for their sweetness. The natural sugars in mangoes, particularly fructose, give them a luscious and indulgent sweetness. The level of sweetness can vary among different varieties.
2. Tartness: Some mango varieties have a subtle tartness that adds a pleasant contrast to the overall sweetness. The tartness can be more noticeable in certain stages of ripeness.
3. Tropical Flavor: Mangoes often have a distinct tropical flavor, providing a taste that transports many to warm, sunny climates. This tropical essence is part of what makes mangoes a favorite fruit in various cuisines around the world.
4. Creaminess: The flesh of ripe mangoes is typically smooth and creamy, almost buttery in texture. This creamy quality enhances the overall eating experience.
5. Aroma: The aroma of a ripe mango is as important as its taste. The fruit emits a rich, fruity fragrance that is often as enticing as its flavor. The aroma is influenced by aromatic compounds, contributing to the overall sensory experience.
6. Varietal Differences: Different mango varieties can have unique flavor profiles. For example, the Alphonso mango is known for its exceptionally sweet and floral taste, while the Keitt mango has a more subtle sweetness and tartness.

It’s important to note that individual taste preferences can vary, and some people may be more sensitive to certain flavor nuances. Additionally, the level of ripeness can influence the taste, with ripe mangoes being sweeter and less tart than those that are less ripe. Overall, the taste of mango is often described as a delectable blend of sweetness and tropical goodness.

How To Use Mango

Mangoes are versatile fruits that can be enjoyed in various ways. Here are some common ways to use mango:

1. Fresh Eating:
   • Simply peel and slice ripe mangoes to enjoy them as a refreshing snack.
   • Dice mangoes and add them to fruit salads for a burst of sweetness and color.
   • Combine mango chunks with other tropical fruits like pineapple and kiwi for a tropical fruit salad.
2. Smoothies and Juices:
   • Blend mango chunks with yogurt, ice, and a splash of juice to make a delicious mango smoothie.
   • Use mango in fruit smoothie bowls for a tropical twist.
   • Make fresh mango juice by blending ripe mango with water and a bit of sugar if needed.
3. Salsas and Chutneys:
   • Prepare a fresh mango salsa with diced mango, red onion, cilantro, lime juice, and a touch of jalapeño. This works well as a topping for grilled chicken or fish.
   • Create a sweet and spicy mango chutney to accompany dishes like curry or grilled meats.
4. Desserts:
   • Add mango slices or puree to desserts like ice cream, sorbet, or gelato.
   • Make mango puddings, mango cheesecake, or mango mousse for a delightful treat.
5. Salads:
   • Toss mango chunks into green salads for a sweet and juicy element.
   • Combine mango with avocado, red onion, and cilantro for a tasty mango avocado salad.
6. Snacks:
   • Dehydrate mango slices to create mango chips for a portable and healthy snack.
   • Dip mango slices in chocolate for a sweet and indulgent treat.
7. Mango Lassi:
   • Blend mango with yogurt, milk, sugar, and a pinch of cardamom to make a traditional Indian mango lassi.
8. Grilled or Roasted:
   • Grill or roast mango slices to caramelize the sugars and intensify the flavor. Grilled mangoes can be served as a side dish or as a topping for desserts.
9. Mango Sushi Rolls:
   • Incorporate mango slices into sushi rolls for a sweet and fruity twist.
10. Mocktails:
    • Use mango puree or mango chunks in mocktails. Mango pairs well with tropical flavors.

Remember that the flavor and sweetness of mangoes can vary depending on the variety and ripeness. Experiment with different recipes to discover your favorite ways to enjoy this delicious tropical fruit.

Substitute for Mango

If you’re looking for a substitute for mango in a recipe, it depends on the specific role the mango plays (e.g., sweetness, texture, or flavor). Here are some alternatives you can consider based on different characteristics:

1. Sweetness and Tropical Flavor:
   • Papaya: Similar in texture and sweetness, papaya has a tropical flavor that can be a good substitute.
   • Pineapple: Pineapple adds sweetness and a tangy tropical flavor, making it suitable for many mango applications.
2. Texture in Salads or Salsas:
   • Peach: When ripe, peaches can offer a similar juicy and sweet texture in salads or salsas.
   • Nectarine: Like peaches, nectarines provide a juicy and slightly tangy alternative.
3. Creaminess in Smoothies or Desserts:
   • Banana: In smoothies or desserts, banana can provide a creamy texture and natural sweetness.
   • Avocado: For creamy desserts or salsas, avocado can be a good substitute, although it lacks the sweetness of mango.
4. Tangy Flavor in Salsas or Chutneys:
   • Pineapple: Apart from sweetness, pineapple can contribute a tangy flavor, making it suitable for salsas or chutneys.
   • Kiwi: Kiwi has a unique tanginess and can work well in salsas or desserts.
5. Fruity Element in Salads:
   • Strawberries: For a fruity element in salads, strawberries can provide a sweet and slightly tart flavor.
   • Blueberries: Blueberries can add a burst of sweetness and color to salads.
6. Dried Fruit Substitute:
   • Dried Apricots: Chopped dried apricots can substitute for dried mango in recipes like trail mixes or baked goods.

It’s essential to consider the specific dish you’re preparing and choose a substitute that complements the other ingredients. Keep in mind that while these alternatives can offer similar characteristics, the exact flavor profile may differ from that of mango. Adjustments may be needed to achieve the desired taste and texture in your recipe.

Where to Buy Mango

You can buy mangoes at various locations, depending on your location and the time of year. Here are common places where you can find mangoes:

1. Grocery Stores and Supermarkets:
   • Most grocery stores and supermarkets carry fresh produce, including mangoes. You can find them in the fruit section, often near other tropical fruits.
2. Local Markets and Farmers’ Markets:
   • Local markets and farmers’ markets are excellent places to find fresh, locally sourced mangoes, especially during the mango season in your region. You might get a chance to explore different varieties.
3. Specialty or Ethnic Grocery Stores:
   • Specialty or ethnic grocery stores, especially those that cater to Asian, Latin American, or Middle Eastern cuisines, often stock a variety of mangoes.
4. Online Retailers:
   • Many online retailers and grocery delivery services offer the convenience of ordering mangoes online and having them delivered to your doorstep. Make sure to check the reviews and ratings of the sellers.
5. Wholesale Retailers:
   • Warehouse clubs or wholesale retailers may sell mangoes in bulk, making them a cost-effective option if you use mangoes frequently or want to stock up.
6. Local Fruit Stands and Orchards:
   • Depending on your location, you might find local fruit stands or orchards that sell fresh mangoes. This is often the case in areas where mangoes are grown locally.
7. Health Food Stores:
   • Some health food stores focus on providing organic or specialty produce. Check with your local health food store to see if they carry mangoes.
8. Community-Supported Agriculture (CSA) Programs:
   • If you participate in a CSA program, you may receive mangoes as part of your seasonal fruit and vegetable share.

When buying mangoes, consider the following tips:

• Seasonality: Mangoes have a specific growing season, and their availability may vary depending on your location. In tropical regions, mangoes may be available year-round, while in other areas, they might be seasonal.
• Ripeness: Choose mangoes that yield slightly to gentle pressure and have a fruity aroma at the stem end. The color is not always a reliable indicator of ripeness.
• Varieties: Different varieties of mangoes have distinct flavors and textures. Explore different types to discover your preferences.

Remember to check the local regulations regarding importing fruits, especially if you are traveling or ordering from another region or country.

How To Store Mango

Proper storage helps maintain the freshness and quality of mangoes. Here are some guidelines on how to store mangoes:

1. At Room Temperature:
   • If your mangoes are unripe, store them at room temperature until they ripen. Placing them in a paper bag can speed up the ripening process.
   • Once ripe, mangoes can be stored at room temperature for a few days. Keep them in a cool, dry place away from direct sunlight.
2. In the Refrigerator:
   • If you want to slow down the ripening process or if your mangoes are already ripe, you can store them in the refrigerator.
   • Place ripe mangoes in the refrigerator’s crisper drawer. The cooler temperature will help extend their freshness. Unripe mangoes can also be transferred to the refrigerator to slow down the ripening process.
3. Peeled and Cut Mangoes:
   • If you’ve already peeled and cut the mango, store the pieces in an airtight container in the refrigerator. This is especially important for preventing the exposed fruit from drying out.
   • For added freshness, you can drizzle a bit of lemon or lime juice over the cut mango to help prevent browning.
4. Freezing Mango:
   • Mangoes can be frozen for longer storage. Peel, cut the fruit into slices or cubes, and place them on a baking sheet. Once frozen, transfer the mango pieces to a sealed plastic bag or airtight container. Frozen mango can be used later for smoothies, desserts, or snacks.
   • You can also puree mangoes before freezing for use in recipes like sorbets or sauces.
5. Vacuum Sealing:
   • For optimal freshness, consider vacuum-sealing mangoes before storing them in the refrigerator or freezer. This method helps prevent air and moisture from reaching the fruit.
6. Avoid Refrigerating Unripe Mangoes for Too Long:
   • While refrigerating unripe mangoes can slow down the ripening process, it’s best not to keep them in the refrigerator for an extended period. Extended cold storage can affect the flavor and texture.

Remember that the storage recommendations may vary based on the ripeness of the mangoes and your preferences. It’s always a good idea to check the condition of the mangoes regularly and consume them before they become overripe.

Frequently Asked Questions (FAQs) About Mango