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Best to buy
Choose semisoft fruit with uniformly smooth skin. A couple black spots are acceptable as these indicate a very ripe mango—and the riper, the sweeter.
Cut & clean
Mangos are delicious raw but should be peeled as the skin is very acidic. After peeling, use a sharp knife to cut the flesh away from the large, flat, oval stone in the center. Or cut away from stone first, score the fruit attached to the peel crossways, and then cut fruit away from the peel to make mango cubes.
Power food
Mangos are an excellent source of vitamins A and C.
Whip up a sweet snack
Enjoy mangos topped with yogurt or mixed into breakfast cereal. You can also freeze pieces to puree for juice, marmalade, compote, or sauces.
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 mangos. Dried mangos are also available in the dried-fruit section of many markets.
There are over a thousand varieties of mangos that vary in shape from round to pear-shaped to narrow and oval, and that can weigh up to 4 pounds (1,814g). Mangos 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.
Mango, 1 cup (sliced) (165g)
Calories: 107
Protein: 1g
Carbohydrate: 28g
Total Fat: 0g
Fiber: 3g
*Excellent source of: Vitamin A (1,262.25IU), and Vitamin C (45.71mg)
*Good source of: Vitamin B6 (0.22mg)
*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.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–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. Information expires September 2008.
