Signup to receive email updates

or follow our RSS feed

follow our RSS feed

Blog Banner

Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle

Meet Mangoes

Posted by Caitlin Huth - mango

Moving into summer, let's go tropical! I shared about pineapple several years ago, and mango is another tasty favorite of mine. All fruits and veggies have their own unique flavors, and I compare mango to the taste and texture of a peach, but a different kind of sweetness.


One cup of mango pieces – about what you get from a single mango – contains around 100 calories, 25g carbohydrates, and 2g fiber, and contains vitamins and minerals, including vitamin A, vitamin C, potassium, and folate. Mango contains very little fat, sodium, and protein.

  • Buy: While the skin may be green, orange, or red, or a mix of those, color does not always indicate ripeness. In a fresh mango, look for firm fruit that a bit soft when you gently push it. Avoid mangos that are brown and wrinkled.

If buying frozen or canned mango chunks, look for plain mango without added sweetener or in 100% juice.

Dried mango is usually mixed with other dried fruits, but some stores may carry dried mango without other fruits. Look for brands without added sugar, and, if you are sensitive, be aware that sulfites may be used in the drying process to limit browning.

  • Price: According to the U.S. Department of Agriculture, fresh mango averages $1.38 a pound. It can be an expensive fruit for the amount you get per mango, so buy it when on-sale and when fits in your budget. Frozen and canned may be less expensive.
  • Store: Store fresh mango at room temperature until ripe. If already ripe, plan to use within a day or two.
  • Prepare: Wash mango before cutting. Iowa State University Extension has a written guide to cutting mango. There are videos you can search for on cutting mango if you prefer a visual guide. Choose a method that makes sense to you. Once cut, refrigerate any extras within 2 hours.
  • Eat: Enjoy mango raw or cooked in salads, smoothies, savory dishes, and more. If you need more ideas, see the Recipe Ideas list below.

Recipe Ideas:


The recipe below is available as part of the UI Extension Fiesta of Flavors website.

Peach Mango Salsa (serves 4 - 1/2 cup servings)

Try this over grilled meat or with tortilla chips.

1 peach, peeled and chopped
1 mango, peeled and chopped
1/4 cup minced red onion
2 Tbsp minced fresh cilantro
1 tsp seeded and minced jalapeno chili, optional
1 Tbsp lime juice

1. Combine all the ingredients in a small bowl and toss.
2. Cover and refrigerate for up to 2 hours, or serve right away.

Nutrition analysis per serving: 55 calories, 1g fat, 1mg sodium, 14g carbohydrate, 1g fiber, 0g protein

Please share this article with your friends!
Share on Facebook Tweet on Twitter Pin on Pinterest


Email will not display publicly, it is used only for validating comment