fruit
Ripe Alphonso Mangoes.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
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%
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)0.16mg3%
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 cup150g
1 tablespoon6.7g
1 teaspoon4g
1 oz3.5g
1 lb0.2g
1 liter0.1g
1 piece0.6g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, boosting immunity.
- ✓High in Vitamin A, supporting eye health.
- ✓Contains antioxidants that protect cells from damage.
- ✓Good source of fiber, aiding digestion.
- ✓May help lower cholesterol levels.
COOKING TIPS
In the kitchen.
- 1Enjoy fresh as a snack or in fruit salads.
- 2Blend into smoothies, juices, or lassis.
- 3Use in desserts like puddings, ice creams, or tarts.
STORAGE
Keep it fresh.
- Store unripe mangoes at room temperature until soft.
- Once ripe, refrigerate for up to 5-7 days.
- For longer storage, peel, chop, and freeze in an airtight container.
FAQ
Frequently asked questions.
Are Alphonso mangoes healthy?
Yes, Alphonso mangoes are very healthy as they are rich in Vitamin C for immunity and Vitamin A for eye health. They also provide essential antioxidants and dietary fiber, which aids in digestion and may help lower cholesterol levels.
How many calories and carbs are in Alphonso mangoes?
A 100g serving of ripe Alphonso mango contains approximately 60 calories and 15g of carbohydrates. While they are low in fat (0.38g) and protein (0.82g), they are a dense source of natural fruit sugars.
Are Alphonso mangoes good for weight loss?
Alphonso mangoes can be part of a weight loss diet because their fiber content helps you feel full longer. However, because they are higher in calories and sugar than some other fruits, it is important to consume them in moderation.
Can diabetics eat Alphonso mangoes?
Diabetics can eat Alphonso mangoes, but portion control is critical due to the 15g of carbohydrates per 100g. It is often recommended to eat them in small quantities and pair them with a protein or healthy fat to help stabilize blood sugar levels.
Are Alphonso mangoes vegan and gluten-free?
Yes, Alphonso mangoes are a natural fruit and are 100% vegan and gluten-free. they contain no animal products or gluten proteins, making them safe for those with celiac disease or plant-based lifestyles.
What do Alphonso mangoes taste like?
Known as the 'King of Mangoes,' the Alphonso has a rich, creamy, and non-fibrous texture. It features a very sweet, intense flavor with floral notes and a distinctively pleasant aroma.
How do you know if an Alphonso mango is ripe?
A ripe Alphonso will have a vibrant golden-yellow skin and will give slightly when gently squeezed. The most reliable indicator is a strong, sweet, and fruity fragrance emanating from the stem end.
How should I store ripe Alphonso mangoes?
Once fully ripe, store them in the refrigerator to prevent over-ripening; they will typically stay fresh for 3 to 5 days. If they are still firm, keep them at room temperature until they soften and become fragrant.
Can I freeze Alphonso mangoes?
Yes, you can freeze them by peeling and dicing the flesh into cubes. Place the cubes in an airtight container or freezer bag; they will last for up to 6 months and are excellent for smoothies or sorbets.
What are the best ways to use Alphonso mangoes in cooking?
While delicious raw, they are perfect for making mango lassi, purees, mousses, and cheesecakes due to their smooth texture. They also work well in savory dishes like mango salsa or as a topping for grilled fish.
