Fruit
ripe paheri mango.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
45
PROTEIN
0.68g
CARBS
8.7g
FAT
0.58g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories44.9kcal—
Protein0.68g1%
Carbohydrates8.7g3%
Fiber2.0g7%
Sugar8.5g17%
Total fat0.58g1%
Saturated fat0.19g1%
Trans fat0g—
Cholesterol0mg0%
Water87.7g—
MINERALS
Sodium1.6mg0%
Potassium153mg3%
Calcium15.1mg1%
Iron0.51mg3%
Magnesium14.3mg3%
Phosphorus15.2mg1%
Zinc0.20mg2%
Copper0.11mg12%
Manganese0.24mg10%
Selenium1.4µg3%
VITAMINS
Vitamin A1063µg118%
Vitamin C30.8mg34%
Vitamin D3.6µg18%
Vitamin E0.37mg2%
Vitamin K4.8µg4%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.28mg2%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.23mg14%
Biotin (B7)1.7µg6%
Folate (B9)65.3µg16%
%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 cup243.7g
1 tablespoon15.2g
1 teaspoon5.1g
1 oz28.4g
1 lb453.6g
1 ml1g
1 liter1030g
1 piece320g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin C, which supports immune function and collagen production for healthy skin.
- ✓Excellent source of Vitamin A (from beta-carotene), crucial for vision health and immune response.
- ✓Provides dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
- ✓Contains antioxidants like mangiferin and polyphenols, which help protect the body against cellular damage from free radicals.
COOKING TIPS
In the kitchen.
- 1The sweet, aromatic, and fibrous pulp of Paheri mangoes is ideal for making traditional Indian 'Aamras' (mango pulp puree), juices, and smoothies.
- 2For a silky-smooth texture in desserts like mousse or ice cream, press the pulp through a fine-mesh sieve to remove the fibers.
- 3Pair with flavors like cardamom, saffron, or ginger to complement its sweetness in both sweet and savory dishes.
- 4Use diced ripe Paheri mango in fresh salsas with red onion, cilantro, and lime juice to serve with grilled fish or chicken.
STORAGE
Keep it fresh.
- Store unripe Paheri mangoes at room temperature for a few days until they yield to gentle pressure and have a fragrant aroma.
- Once ripe, refrigerate in a plastic bag or the crisper drawer to slow down further ripening; consume within 5-7 days.
- For long-term storage, peel, cube the flesh, and freeze in an airtight container or freezer bag for up to six months.
FAQ
Frequently asked questions.
Is Paheri mango healthy?
Yes, Paheri mangoes are highly nutritious. They are an excellent source of Vitamin C for immune support and Vitamin A for vision health, while also providing antioxidants like mangiferin that protect cells from damage.
How many calories and carbs are in Paheri mango?
A 100g serving of ripe Paheri mango contains approximately 44.93 calories and 8.67g of carbohydrates. It is a relatively low-calorie fruit option compared to many processed snacks.
Is Paheri mango good for weight loss?
Paheri mango can be part of a weight loss diet because it is low in fat and contains dietary fiber, which promotes satiety. However, because it contains natural sugars, it should be consumed in moderation as part of a balanced calorie-controlled plan.
Is Paheri mango keto-friendly?
Paheri mango is generally not considered keto-friendly. With 8.67g of net carbs per 100g, a standard serving can easily exceed the daily carbohydrate limit for those on a strict ketogenic diet.
Can diabetics eat Paheri mango?
Diabetics can enjoy Paheri mango in moderation. While it contains natural sugars, its fiber content helps regulate blood sugar levels; it is best to pair it with a source of protein or healthy fat to further slow sugar absorption.
What does a Paheri mango taste like?
Paheri mangoes are prized for their sweet, rich, and aromatic flavor with a subtle tang. They typically have a smooth, non-fibrous pulp that is very juicy, making them ideal for fresh consumption.
How do you store ripe Paheri mangoes?
Once fully ripe, Paheri mangoes should be stored in the refrigerator to maintain freshness and prevent over-ripening. They will typically last for 3 to 5 days when chilled.
How can you tell if a Paheri mango is ripe?
A ripe Paheri mango will yield slightly to gentle pressure and emit a strong, sweet fragrance at the stem end. While the skin color may change to a more vibrant yellow or orange, the feel and smell are the most reliable indicators.
Can I eat the skin of a Paheri mango?
While the skin contains nutrients, it is generally not recommended to eat it. The skin can be tough, bitter, and may contain urushiol, a compound that can cause allergic reactions or skin irritation in sensitive individuals.
What are the best ways to use Paheri mango in cooking?
Paheri mangoes are excellent for making fresh juices, smoothies, and traditional Indian desserts like Aamras. Their smooth texture also makes them perfect for salsas, fruit salads, or as a topping for yogurt and oatmeal.
