Fruit
raw tommy atkins mango.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
tommy atkins mango
SERVING
CALORIES
60
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 piece336g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin C, a powerful antioxidant that supports the immune system and promotes skin health by aiding collagen synthesis.
- ✓Rich in Vitamin A (from beta-carotene), which is essential for maintaining healthy vision, immune function, and cell growth.
- ✓Provides dietary fiber, which aids digestion, helps prevent constipation, and contributes to a feeling of fullness.
- ✓Contains polyphenols, such as mangiferin, which have antioxidant and anti-inflammatory properties that may help protect against chronic diseases.
COOKING TIPS
In the kitchen.
- 1To easily cube a mango, slice the 'cheeks' off from either side of the central pit, score the flesh in a grid pattern without cutting the skin, and then scoop out the cubes with a spoon.
- 2The Tommy Atkins variety can be more fibrous than others; for silky-smooth purées or smoothies, blend thoroughly and consider straining the mixture.
- 3The firm flesh of a just-ripe Tommy Atkins holds up well to grilling or roasting, which caramelizes its natural sugars and deepens its flavor.
- 4Pair with contrasting flavors like chili powder, lime juice, and cilantro for a classic savory snack, or blend into salsas, chutneys, and marinades.
STORAGE
Keep it fresh.
- Store unripe Tommy Atkins mangoes at room temperature (68-72°F or 20-22°C) for several days until they yield to gentle pressure and have a fruity aroma at the stem.
- Once ripe, transfer the whole mango to the refrigerator to slow the ripening process, where it will last for up to 5 days.
- Cut mango should be stored in an airtight container in the refrigerator and consumed within 3-4 days for best quality.
FAQ
Frequently asked questions.
Is Tommy Atkins mango healthy?
Yes, Tommy Atkins mangoes are highly nutritious, providing an excellent source of Vitamin C for immune support and Vitamin A for eye health. They also contain beneficial polyphenols like mangiferin, which offer antioxidant and anti-inflammatory properties.
How many calories and carbs are in a Tommy Atkins mango?
A 100g serving of raw Tommy Atkins mango contains approximately 60 calories and 14.98g of carbohydrates. While it is low in fat and protein, it provides essential dietary fiber that aids in digestion.
Is Tommy Atkins mango good for weight loss?
In moderation, it can be beneficial for weight loss due to its fiber content, which promotes a feeling of fullness. However, because it contains natural sugars and 15g of carbs per 100g, portion control is important when managing calorie intake.
Is Tommy Atkins mango keto-friendly?
No, Tommy Atkins mango is generally not considered keto-friendly because it is relatively high in natural sugars and carbohydrates. A single serving can easily exceed the daily carb limit for those on a strict ketogenic diet.
Is Tommy Atkins mango vegan and gluten-free?
Yes, raw Tommy Atkins mango is a natural plant-based fruit that is both 100% vegan and gluten-free. It is a safe choice for individuals with celiac disease or those following a strict vegan lifestyle.
What does a Tommy Atkins mango taste like?
This variety has a mild, sweet flavor and a very firm, fibrous texture. While it may not be as intensely sweet as an Alphonso or Honey mango, its firmness makes it excellent for dicing into salsas and salads.
How do you know if a Tommy Atkins mango is ripe?
Do not judge ripeness by the red color, as this variety is naturally blushed. Instead, give it a gentle squeeze; a ripe mango will yield slightly to pressure and may have a fragrant, fruity aroma near the stem.
How should I store Tommy Atkins mangoes?
Keep unripe mangoes at room temperature until they soften. Once they are ripe, move them to the refrigerator to slow down further ripening, where they will typically stay fresh for up to five days.
Can you eat the skin of a Tommy Atkins mango?
While the skin contains nutrients, it is generally not recommended to eat it because it contains urushiol, the same organic oil found in poison ivy. This can cause an allergic reaction or skin irritation in sensitive individuals.
Can I freeze Tommy Atkins mango?
Yes, Tommy Atkins mangoes freeze very well due to their firm flesh. Simply peel, dice the fruit, and store the pieces in an airtight freezer bag for use in smoothies or desserts for up to six months.
