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green mango.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

raw mangokairigreen mangounripe mangoraw mangoesunripe mangoesyoung mangoesgreen mangoeskachche aamraw green mangoes

Recipes with green mango + Add to pantry

SERVING

CALORIES

PROTEIN

0.82g

CARBS

15g

FAT

0.38g

FIBER

1.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories60kcal—

Protein0.82g2%

Carbohydrates15g5%

Fiber1.6g6%

Sugar13.7g27%

Total fat0.38g0%

Saturated fat0.09g0%

Trans fat0g—

Cholesterol0mg0%

Water83.5g—

MINERALS

Sodium1.0mg0%

Potassium168mg4%

Calcium11mg1%

Iron0.16mg1%

Magnesium10mg2%

Phosphorus14mg1%

Zinc0.09mg1%

Copper0.11mg12%

Manganese0.06mg3%

Selenium0.60µg1%

VITAMINS

Vitamin A54µg6%

Vitamin C36.4mg40%

Vitamin D0µg0%

Vitamin E0.90mg6%

Vitamin K4.2µg4%

Thiamin (B1)0.03mg3%

Riboflavin (B2)0.04mg3%

Niacin (B3)0.67mg4%

Pantothenic acid (B5)0.20mg4%

Vitamin B60.12mg7%

Folate (B9)43µg11%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup165g

1 tablespoon10.3g

1 teaspoon3.4g

1 ml0.7g

1 liter687.5g

1 piece200g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C, which boosts the immune system and promotes skin health.
✓Aids digestion and can help relieve constipation due to its fiber content and digestive enzymes.
✓Promotes liver health by helping to increase the secretion of bile acids.
✓Helps in hydration and replenishing electrolytes due to its high water and potassium content.

COOKING TIPS

In the kitchen.

1Use a sturdy vegetable peeler to remove the tough green skin. The flesh should be firm and pale.
2Shred or julienne the firm flesh for use in salads, like Thai Green Mango Salad, for a crunchy, tart element.
3Dice and cook it down to make tangy chutneys, pickles (achar), or use it as a souring agent in curries and lentil dishes.
4The flavor is intensely sour and acidic, so use it judiciously to balance rich or sweet flavors in a dish.

STORAGE

Keep it fresh.

To maintain its crispness, store unwashed green mango in the refrigerator's crisper drawer for up to one week.
If you want the mango to ripen, leave it at room temperature for several days, away from direct sunlight.
For long-term storage, you can grate or slice the mango, remove the seed, and freeze it in an airtight container for up to 6 months.

FAQ

Frequently asked questions.

Is green mango healthy?

Yes, green mango is very healthy. It's an excellent source of Vitamin C, which boosts immunity and promotes skin health. It also aids digestion due to its fiber content and digestive enzymes, and helps with hydration and electrolyte balance.

What are the nutritional values of green mango?

Per 100g, green mango contains approximately 60 calories, 0.82g protein, 14.98g carbohydrates, and 0.38g fat. It's particularly rich in Vitamin C, providing a significant portion of your daily recommended intake.

Is green mango good for weight loss?

Green mango can be beneficial for weight loss due to its low calorie count and high fiber content. The fiber helps promote satiety, reducing overall food intake, and aids in healthy digestion, which supports weight management.

Can diabetics eat green mango?

Diabetics can consume green mango in moderation. While it contains carbohydrates, its unripe state generally has a lower sugar content compared to ripe mangoes. It's best to monitor portion sizes and consult with a healthcare professional or dietitian.

Is green mango keto-friendly?

No, green mango is generally not considered keto-friendly due to its carbohydrate content. With approximately 15g of carbs per 100g, it can quickly exceed the daily carb limits for a ketogenic diet.

Is green mango gluten-free and vegan?

Yes, green mango is naturally gluten-free and vegan. As a whole fruit, it contains no animal products or gluten-containing ingredients, making it suitable for these dietary preferences.

How is green mango typically used or prepared?

Green mango is highly versatile and often used in savory dishes. It's popular in salads, chutneys, pickles, and refreshing drinks. Its tart flavor adds a unique zest to many Asian and tropical cuisines.

What does green mango taste like?

Green mango has a distinctly sour and tangy taste, often with a hint of tartness. Its texture is firm and crunchy, unlike the soft, sweet flesh of a ripe mango, making it refreshing and invigorating.

How do you store green mango?

Store whole green mangoes at room temperature if you intend for them to ripen slightly. If you want to keep them green and firm, store them in the refrigerator, where they can last for up to two weeks. Once cut, store in an airtight container in the fridge.

How do you select a good green mango?

Look for green mangoes that are firm to the touch and have smooth, unblemished skin. A good green mango should feel heavy for its size. Avoid any with soft spots or significant discoloration if you want it to remain unripe.

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