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ripe mango.

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

ALSO KNOWN AS

mangosmangoaam

Recipes with ripe 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%

Cholesterol0mg0%

MINERALS

Sodium1.0mg0%

Potassium168mg4%

Calcium11mg1%

Iron0.16mg1%

Magnesium10mg2%

Phosphorus14mg1%

Zinc0.04mg0%

Copper0.11mg12%

Manganese0.06mg3%

Selenium0.60µg1%

VITAMINS

Vitamin A54µg6%

Vitamin C27.7mg31%

Vitamin D0µg0%

Vitamin E0.90mg6%

Vitamin K4.2µg4%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.05mg4%

Niacin (B3)0.67mg4%

Pantothenic acid (B5)0.16mg3%

Vitamin B60.13mg8%

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 liter687.3g

1 piece207g

HEALTH BENEFITS

Why eat it.

✓Rich in Vitamin C, which supports immune function and collagen production for healthy skin.
✓High in Vitamin A (from beta-carotene), essential for vision health and immune response.
✓Good source of dietary fiber, aiding digestion and promoting gut health.
✓Contains antioxidants like mangiferin and polyphenols, which help protect cells from oxidative stress.

COOKING TIPS

In the kitchen.

1To easily cut a mango, slice it lengthwise on either side of the large, flat pit. Score the flesh in a crisscross pattern without cutting the skin, then scoop out the cubes with a spoon.
2Ripe mango puree makes a delicious base for smoothies, lassi, sorbets, and sauces for savory dishes.
3Pair sweet mango with contrasting flavors like lime juice, chili powder, cilantro, and red onion to create vibrant salsas or salads.
4Grilling mango slices caramelizes their natural sugars, enhancing their sweetness and adding a smoky flavor, perfect for desserts or alongside grilled meats.

STORAGE

Keep it fresh.

Store unripe mangoes at room temperature (around 70°F or 21°C) for several days until they soften and become fragrant.
Once ripe, transfer mangoes to the refrigerator to slow the ripening process, where they will last for up to five days.
For long-term storage, peel, cube, and freeze the mango flesh in an airtight container or freezer bag for up to six months.

FAQ

Frequently asked questions.

Is ripe mango healthy?

Yes, ripe mangoes are highly nutritious and packed with essential vitamins. They are excellent sources of Vitamin C for immune support and Vitamin A for eye health, while also providing beneficial antioxidants like mangiferin.

How many calories and carbs are in a ripe mango?

Per 100g, a ripe mango contains approximately 60 calories and 15g of carbohydrates. While it is nutrient-dense, it is higher in natural sugars and carbs compared to fruits like berries or citrus.

Is ripe mango keto-friendly?

No, ripe mango is generally not considered keto-friendly. With 15g of carbohydrates per 100g, even a small serving can significantly impact the daily carb limit required to maintain ketosis.

Can diabetics eat ripe mango?

Diabetics can enjoy mango in moderation, but portion control is vital as it has a medium glycemic index. It is recommended to pair it with a protein or healthy fat to help stabilize blood sugar levels.

How do you know if a mango is ripe?

A ripe mango will give slightly when squeezed gently and often emits a sweet, fragrant aroma at the stem end. While color can be a hint, the feel and smell are the most reliable indicators of ripeness.

Can you eat the skin of a mango?

While the skin is technically edible and contains fiber, it also contains urushiol, which can cause allergic reactions in some people. Most people find the skin bitter and tough, so it is typically peeled before eating.

How should you store ripe mangoes?

Once a mango is fully ripe, it should be stored in the refrigerator to prevent it from over-ripening. In the fridge, a ripe mango will typically stay fresh for about 5 to 7 days.

Can you freeze ripe mango?

Yes, ripe mango freezes exceptionally well. Peel and dice the fruit, freeze the pieces on a tray first to prevent clumping, and then transfer them to an airtight bag for use in smoothies or baking.

What are the main health benefits of mango?

Mangoes support the immune system and collagen production through high Vitamin C content. They also promote healthy vision with Vitamin A and aid digestive health due to their natural dietary fiber.

Is mango good for weight loss?

Mango can be a helpful part of a weight loss diet because its fiber content promotes satiety. However, because it is relatively high in natural sugars, it is best consumed in controlled portions as a substitute for processed sweets.

RECIPES